What Are The Sources And Benefits Of Vitamin C And Zinc? - BioAnalyt

We continue our Learn About Your Vitamins and Minerals series by talking about the Benefits of vitamin C and zinc, which was inspired by the Sight and Life publication "Vitamins and Minerals: A Brief Guide."

Vitamin C

Ascorbic acid, another name for vitamin C, is a water-soluble vitamin that is crucial for numerous physiological activities. Vitamin C is an antioxidant that defends the body's cells from the harm caused by free radicals and supports the development of strong immune systems. White blood cells are activated by vitamin C, supporting our body's defenses against diseases like the common cold. Additionally, vitamin C affects cellular iron uptake and metabolism and enhances non-heme iron absorption in the stomach.

Sources of vitamin C.

Many animals, including dogs, cats, horses, cows, pigs, and rats, can generate their own vitamin C; but, because humans lack the enzyme gluconolactone oxidase, which is necessary for vitamin C production, we are unable to do so. Consequently, our meals must contain vitamin C. Citrus fruits (including limes, oranges, and lemons), tomatoes, and green leafy vegetables are the main naturally occurring plant sources of vitamin C. (e.g. spinach, broccoli). Dairy products, kidneys, and liver of animals with the capacity to synthesize their vitamin C are additional sources.

Since the intestines have a limited capacity to absorb vitamin C, the amount consumed determines how much of the vitamin is absorbed by the body. The body absorbs between 70 and 90 percent of the dietary vitamin C that is consumed. However, studies have shown that supplementing with high doses of vitamin C is not dangerous for otherwise healthy adults because absorption diminishes after the body's tissues get saturated with the vitamin, and any excess will be eliminated in the urine.

Vitamin C Deficiency and Prevention.

Scurvy is a disease that can be brought on by an acute vitamin C deficit. James Lind, a surgeon for the British Navy, made the first diagnosis of scurvy in the middle of the 18th century. He observed that sailors who were at sea for longer than six months all exhibited rotten gums and knee weakness. Citrus, especially lime, was consumed to treat these symptoms. Lind called the condition exhibiting these signs "scurvy" and classified it as a diet-deficit illness, recommending the use of citrus fruits and malts as treatments. Gum bleeding, tiny blood clots under the skin, exhaustion, loss of appetite, weight loss, and a weakened immune system are all signs of scurvy. Scurvy is less prevalent today, despite the fact that it is estimated to have killed 2 million seafarers between 1500 and 1800.

However, mild vitamin C deficiency is more common in areas with limited access to or consumption of vitamin C-rich foods. Dry, damaged skin, easy bruising, sluggish wound healing, painful, swollen joints, exhaustion, and low mood are signs of moderate deficiency.

A deficiency can be avoided by taking supplements or eating enough foods high in vitamin C.

Zinc

A trace element called zinc can be present in practically all bodily tissues and cells. After iron, it is the metal that is most frequently present in the human body. Involved in numerous biological processes, including gene expression, cell membrane stabilization, wound healing, bone mineralization, taste perception, blood clotting, memory and mental development, cognitive functions, geriatric care, fetal growth, and sperm production, zinc plays a crucial role in maintaining human health. Additionally, the body needs zinc to support more than 300 enzymatic processes.

As an immune system builder and antioxidant, zinc aids in stabilizing enzyme reactions that prevent the production of free radicals during metabolic processes. Strengthening the integrity of our cells and reducing inflammation brought on by free radicals, this aids in our ability to fight off infections like the common cold and pneumonia. Zinc has been demonstrated to shorten the length and severity of diarrheal illnesses in kids, allowing them to absorb enough micronutrients for healthy physical and mental development.

Sources of Zinc.

Processed whole grains (which are frequently supplemented with zinc), legumes, mushrooms, nuts, and seeds, as well as some fortified cereals, are the main plant sources of zinc. Dairy products, pork and poultry, crabs and lobsters, and shellfish are all sources of zinc from animals.

The body's zinc reserves play a major role in how much zinc is absorbed. This implies that people with low zinc reserves absorb zinc in the gut more effectively. Some diets high in antinutritional elements like phytates may hinder the body's ability to absorb zinc. High intakes of iron, phosphorus, or calcium may also inhibit zinc absorption. On the other hand, proteins improve the absorption of zinc.

Zinc Deficiency and Prevention.

Zinc deficiency is typically seen in regions where unprocessed or lightly processed grains make up a large portion of the population's diet. These grains frequently contain significant levels of phytates, which inhibit the absorption of zinc and cause insufficiency. People who don't eat a lot of foods from animals run the risk of lacking zinc. Numerous organs, including the immune system, central neurological system, gastrointestinal system, and reproductive system are all impacted by zinc deficiency. Immune systems may be impaired, taste loss, decreased thyroid function, poor insulin production, delayed sexual development, and impotence, particularly in males, may follow.

Zinc shortage can be avoided by eating enough meals high in minerals. Consuming supplements and fortifying processed and staple foods with zinc, such as bread and breakfast cereals, can help prevent deficiency.