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Vit C
Vit C
Thiamin
Niacin
Pantothenic acid Copper Iron
Vitamin A
Biotin Selenium Iodine
Vitamin D
Folate Manganese Zinc
Vitamin E Vitamin C Molybdenum Cobalt
Vitamin K Riboflavin
Vitamin B6
Vitamin B12
Essential Micronutrients
Vitamin C
“Vitamin C is the generic descriptor for all compounds exhibiting
qualitatively the biological activity of ascorbic acid”
80% biopotency
cf reduced form
3000BC
Ebers papyrii
History of discovery
Mechanism:
Vit C converts iron to its
reduced state.
Less likely to form insoluble
complexes with phytate.
For this to occur Vit C
needs to be present in the
stomach at the same time as
the non- heme iron containing
foods.
Collagen
Collagensynthesis
synthesis --skin,
skin,connective
connectivetissues,
tissues,bone,
bone,
teeth,cornea
teeth, cornea
Carnitine
Carnitinesynthesis
synthesis --all
allcells
cells
Catecholamine
Catecholaminesynthesis
synthesis --adrenals
adrenals
Tyrosine
Tyrosinemetabolism
metabolism --brain
brainfunction
function(dopamine)
(dopamine)
Anti-histamine
Anti-histaminereactions
reactions --all
allorgan
organsystems
systems
Immune
Immunefunctions
functions --neutrophils,
neutrophils,antibodies
antibodies(IgG
(IgGand
andIgM)
IgM)
Bioavailability
Bioavailabilityof
ofiron
iron -- gut
gut
Antioxidant
Antioxidant --cell
cellcytosol
cytosol
Metabolism of vitamin C
Absorption
Transport
Storage
Excretion
Absorption of Vitamin C
Tissue Ascorbic
acid
(mg/100g) Most found in liver and
adrenals 30-40 muscle because of their large
pituitary 40-50 mass
liver 10-16 Blood leucocytes diagnostic ?
heart 5-15
muscle 3-4
brain 3-15
Excretion of vitamin C
Mutation
www.wildmanstevebrill.com/.../Caveman.2.gif
We do not
express this
enzyme!
Risk of deficiency
Fruits Vegetables
Banana 8–16 Onion 10–15
Apple 3–30 Tomato 10–20
Mango 10–15 Egg plant 15–20
Pineapple 15–25 Radish 25
Cherry 15–30 Spinach 35–40
Papaya 39 Cabbage 30–70
Orange 30–50 Cauliflower 50–70
Grape fruit 30–70 Broccoli 80–90
Lemon 40–50 Coriander 90
Strawberry 40–70 Brussels sprout 100–120
Currant black 150– Pepper 150–200
200
Parsley 200–300
Rose hips 250–800
Culinary effects on dietary vitamin C
1.2
Big difference
1.0
between US RDA
0.8
and UK RNI
0.6
0.4
0.2
Recommended reading
Vitamin C and cancer
Several prospective and observational studies suggest vit C
80-110mg/day) lowers risk of cancer of lung and GI tract.
Possible mechanism? Vitamin C protects genomic DNA from
oxidation