Post 20 of 365
In the middle of my review in Layman's terms of the book 'The Art and Science of Low carbohydrate Living' By Jeff S. Volek, PhD, RD & Stephen D. Phinney, MD, PhD. So as a little interval,I'll go back to the alphabet, in the alphabet I'm up to the letter C. What better to refresh your knowledge about this wonderful and necessary vitamin, vitamin C
Vitamin C is not synthesized in the human body so we have to eat it or supplement with it as an essential part of out diets. , it is a water soluble vitamin as ascorbic acid, but can also be found as "ascorbyl palmitate" which is both fat and water soluble. Vitamin C is found in a multitude of fruits and vegetables ( I will do a list below) and is also known as ascorbic acid. The human body holds up to 2 g of vitamin C which is mostly maintained in cells and tissues. The highest amount of vitamin C is in leukocytes (white blood cells), pituitary gland, brain, eyes and adrenal glands, this would indicate why when there are low levels of vitamin C your immune system is not running as it should, hence the fatigue and so forth. If too much vitamin C is taken (usually by way of supplements) it is usually passed as urine but it can cause gastrointestinal problems like gut pain and diarrhea.The main benefits and necessities of vitamin C are:
helps the health and maintenance of connective tissue,skin, blood vessels and bones
an important antioxidant
without vitamin C, Iron does not absorb in the body
aids in wound healing
protect against heart disease
may help in the severity and duration of the common cold
involved in many antioxidant functions
involved in protein metabolism
Deficiency of vitamin C
The most common deficiency people would have heard of would be scurvy - a very serious and now a days rare sickness which is potentially fatal. Other symptoms that can be caused from a deficiency of vitamin C include, bleeding gums, joint and muscle aches and pains, fatigue, weakened muscles, leg rashes.
Vitamin C may decrease the action of warfarin (stop warfarin from doing its job of thinning the blood) , so this should be considered.
But there are products that decrease the levels of vitamin C in the body that should be looked at , these include but not limited to, barbiturates -central nervous depressants , aspirin, products containing Nicotine, tetracycline - antibiotic (used mostly for severe acne, rosacea etc) , and the oral contraceptive pill. So if on any of these products ore medications it could be wise to up your intake of vitamin C.
Vitamin C essential for
Collagen synthesis - an essential protein for skin, blood vessels, bones, teeth, tendons and cartilage
Carnitine synthesis - fatigue and weakness can be attributed to insufficient tissue carnitine.
Tyrosine synthesis - used as a positive effect on neurotransmitters as anti-stress etc
Neurotransmitter synthesis - vit C is needed for the synthesis or noradrenaline and serotonin
antioxidant - to protect molecules , proteins, lipids, carbohydrates, DNA and RNA against oxidative damage
vitamin c is also involved in cholesterol metabolism, thyroid hormone formation, corticosteroid biosynthesis, iron and copper absorption, immune function, liver metabolism, protection of folic acid reductase
******As you can see vitamin C is necessary for many functions in the body indirectly as well as directly. In other words with out adiquate amounts of vitamin C in the body many normal functioning will not happen
Vitamin highest in vitamin C include ----
strawberries, citrus fruit, papayas, black currants, kiwi fruits, capsicums, brussel sprouts, melons, dark leafy greens, broccoli, tomatoes,
Again it comes back to eating real foods!