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Vitamin C also known as ascorbic acid, is a water-soluble nutrient. Although fairly stable in acid solution, it is normally the least stable of vitamins and is very sensitive to oxygen. Its potency can be lost through exposure to light, heat, and air, which stimulate the activity of oxidative enzymes.
Vitamin C is found in a wide variety of fruit and vegetables. Here are some ood sources: citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets. Most people get enough vitamin C from a healthy diet.
|Best Plant Source For Vitamin C|
|Plant Names||Amount - mg per 100g|
|Yellow Bell Pepper/Capsicum||183|
|Red Bell Pepper/Capsicum||128|
|Green Bell Pepper / Capsicum||80|
|Passion Fruit, Raspberry||30|
|Apricot, Plum, Watermelon||10|
There are numerous benefits that can be attributed to Vitamin C, including strengthening of bones and connective tissue, aiding in the healing of wounds, and increasing the performance of the immune system. Perhaps one of Vitamin C's best attributes is its amazing anti-oxidant ability. It protects the fluids of the body such as blood from damage by free radicals. By strengthening arterial walls, it also plays an important role in maintaining a healthy blood pressure, as well as reducing tissue damage.
Vitamin C protects the cells of the body and may prevent damage caused to them by cancer, heart disease, aging, and arthritis. Some studies printed in the Journal of Strength and Conditioning Research have shown that taking Vitamin C in doses of 1000 mg per day reduced the secretion of cortisol, allowing one?s muscles to grow and lift better. There is a multitude of clinical studies that have been conducted substantiating Vitamin C's powerful effects. We know it works for a variety of ailments and we know it works well! Some studies even show that Vitamin C reduces one?s stress level.
Signs of deficiency are but not limited to: shortness of breath, impaired digestion, poor lactation, bleeding gums, weakened enamel or dentine, tendency to bruising, swollen or painful joints, nosebleeds, anemia, lowered resistance to infections, and slow healing of wounds and fractures. Severe deficiency results in scurvy. Breaks in the capillary walls are signs of vitamin C deficiency, and clots usually form at the point of the break. Therefore a lack of vitamin C is a probable cause of heart attacks and strokes initiated by clots. The blood level of ascorbic acid is known to be lowered by smoking. Nicotine added to a sample of human blood of known ascorbic acid content decreased the ascorbic acid content of the blood by 24 to 31 percent.40
Alcoholics have a very low C serum level because so much of the vitamin is used to destroy the toxic effects.
Since the body processes Vitamin C quickly, many experts recommend taking Vitamin C in doses of 500mg twice per day. For intense training bodybuilders or strength athletes: We recommend all athletes training hard intake about 3 grams per day spaced out throughout the day and upwards of 6-8 grams per day when combating a cold or on a cutting up diet for competition.