Vitamin C really is the master nutrient, inter-dependant and also a co-factor to many other biochemical activities in the body.

Vitamin C has been shown to kill bacteria directly and neutralizes bacterial toxins by boosting our natural defences, the immune system. Most importantly, it is now known that vitamin C is critical to proper immune system function. Infection and inflammation rapidly deplete vitamin C from the body. Constant replacement is needed in order to maximize immune function and overcome infection.

Probably the biggest controversy surrounding vitamin C in the past few decades is whether or not it prevents colds. Research has shown that vitamin C does reduce the formation of histamine, which may help reduce cold symptoms. Clinical studies have shown that althoug h vitamin C may reduce the length and severity of cold symptoms, it has not yet been proven to prevent colds. However, maintaining a strong and healthy immune system that increases resistance to all types of infection and disease is a good reason for consuming adequate amounts of vitamin C.

Vitamin C functions primarily to form collagen, the primary protein used to make connective tissue and form scar tissue, and are needed to form bone, and cartilage. This collagen may help to protect the heart's blood from attracting sticky particles.

Vitamin C is also an antioxidant, which protects all cells from oxidative damage. It also protects other vitamins such as vitamin E and A from oxidation as well.

Research has shown that vitamin C protects the body against heart disease and may play a protective role in many types of cancer. It is essential to proper wound healing, and has shown benefit for use in treating exercise-induced asthma. The risk for inflammation of the lung tissue increases when vitamin C consumption is low. Vitamin C is number one on the list of antioxidants and is regarded as one of the most powerful anti-carcinogenic nutrients known. It blocks the creation of nitrosamine, a carcinogen. Nitrosamine forms in the body from smoked and cured meats, tobacco, as well as natural gastric secretions. Vitamin C supplementation may therefore help prevent cancer of the stomach and gastrointestinal tract. In addition, the risks of cancer of the breast, cervix, pancreas, bladder, and upper respiratory tract may greatly be reduced with daily doses of Vitamin C.

A low tissue concentration of vitamin C is a real risk factor for heart disease. Since vitamin C protects blood fats from turning into atherosclerotic plaque, it is a must for any nutritional health regime for cardiovascular support.

Vitamin C prevents lipoproteins from oxidation, the process throug h which this 'bad' cholesterol builds up inside the arteries. Also raising the HDL, high lipoprotein, which protects your arteries from forming cholesterol.

Vitamin C helps to support the adrenal glands, which secrete the hormones we need to function during stressful situations. The adrenals contain more ascorbate than any other part of our body.

Vitamin C taken when dieting may help the process to be healthier by ridding the body of toxic compounds that are released whenever fat is metabolized. It supports the liver by enabling it to withstand the free radical stress that weight loss imposes.

Eye health may be improved and protected from daily doses of Vitamin C. In addition to certain carotenoids, vitamin C's antioxidant action may protect against cataracts and slow their growth. A minimum dose of 800 mg . daily is required and should be taken with vitamin E and beta-carotene. Vitamin C may also reduce pressure within the eyes, which decreases the risk of glaucoma.

Deficiency signs
Scurvy is a disease caused by vitamin C deficiency. Symptoms are poor wound healing, soft and spongy bleeding gums, edema, extreme weakness and pinpoint hemorrhages under the skin. This condition is very rare in Western societies. Other signs of deficiency include gums that bleed when brushed, susceptibility to infection, (especially colds and bronchial infections), joint pain, lack of energy, poor digestion, poor wound healing, bruising easily, and tooth loss.

Factors which rob us of Vitamin C:
Aspirin, alcohol, antidepressant drug s, analgesics, oral contraceptives, anticoagulants, steroids, cooking, food processing, diuretics, air pollution, smoking, acetaminophen toxicity.

Good food sources
Berries, citrus fruits, green vegetables, avocados, beetroot greens, black currants, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale. Lemons, mangos, mustard greens, onions, oranges, papayas, green peas, sweet peppers, persimmons, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard, tomatoes, turnip greens, and watercress. Eating vegetables raw, or minimally cooked, increases their vitamin C content.

Precautions
Vitamin C is considered nontoxic at normal doses. Diabetes medications such as chlorpropamide (Diabinese) and sulfa drug s may not be as effective if taken with Vitamin C. Taking high doses of Vitamin C may cause a false-negative reading in tests for blood in the stool. Anyone who has a history of kidney stones should take Vitamin C only with doctor's or nutritionist approval. Unusually excessive doses may cause intestinal upset so it is always recommended that a buffered or soft form be taken.