Come winter and we are faced with Vitamin C deficiency more than ever. That is when we realize what this ingredient in our diet can do to us. Vitamins C, as we call the nutrient variant of its original chemical parent ascorbic acid, is vital to most metabolic activities. Most organisms can produce the required quantities on their own, but human beings are a biological exception. We need to supplement our need of Vitamin C through external diet.

The importance of this vitamin comes from the fact that it acts an anti-oxidant and help protects Vitamin A and Vitamin E as well as fatty acids from oxidation. It is a vital component in the production of collagen. Collagen is abundant in the connective tissues of our body. Vitamin C also helps prevents a disease called scurvy. It is a condition which weakens joints and muscles and results in aches.

Scurvy was first noticed in sailors because of the lack of fresh fruits and vegetables in their diet. Scurvy is uncommon in today’s world. Vitamin C is found abundantly in citrus fruits. It is also found in vegetables like potato, tomato and green pepper. The issue with this vitamin is that it is very easily lost during processing. When exposed to air during cutting of vegetables, most of the vitamin is lost. But it is available in such large quantities in these fruits and vegetables that even after the loss sufficient quantity are left behind.

An average human being needs about 80 to 90 milligrams per day. Health organizations recommend higher dosage for men than for women. Also people smoking and consuming alcoholic drinks should consume more of vitamin C. very little intake of vitamin C, in the range of 5-7 milligrams per day is only required to prevent scurvy.

While scurvy is a disease which results from acute shortage of vitamin C, lesser intakes can lead to other ailments. The most common of this is the common cold. Common cold can be prevented by increasing the intake of vitamin C. another common associated with lesser intake, especially in the winter is boils in the mouth. By increasing the diet containing vitamin c, such ailments can be prevented altogether.

Although not backed by clinical experiments, there is a strong advocacy of recommending higher daily intakes of Vitamin C. some research has also suggested that higher intake of Vitamin C can help prevent the adverse effects of cholesterol. Once consumed, Vitamin C does not last long enough in the blood plasma; the maximum life is estimated at about 30 minutes.

Like any other nutrient, high doses of vitamin C can lead to adverse effect. If taken on an empty stomach, it can cause indigestion and stomach ache. Large doses are also known to cause diarrhea. People with iron overload disorders should consume vitamin C with caution. This vitamin is known to aid in enhanced iron absorption. In rare cases, this can complicate things for people suffering from iron overload disorder.

Although not proven by intensive research, there is an age old belief that higher consumption of Vitamin C can lead to kidney stones. There is also a belief that higher doses of vitamin C during the first trimester of pregnancy can lead to a possible miscarriage though it is not supported strongly by clinical research.

Vitamin C is an important ingredient of healthy and balanced diet. Right levels f consumption can prevent common ailments like the common cold and bleeding gums. It can also help reducing cholesterol and its adverse effects. It is available in plenty in almost all fruits and vegetables and hence easy to consume. Caution may be exercised to ensure that the level of consumption is not too high to cause harm to the body.