Nutrition Science and Everyday Application - beta v 0.1

VITAMINS AND MINERALS AS ANTIOXIDANTS 479
Figure 8.16. Dietary sources of vitamin C. Source: NIH Office of Dietary Supplements
Because vitamin C is water-soluble, it leaches away from foods considerably during
cooking, freezing, thawing, and canning. Up to 50% of vitamin C can be boiled away.
Therefore, eating fruits and vegetables raw or lightly steamed maximizes the vitamin C value
of these foods.
Vitamin C Deficiency and Toxicity
The classic condition caused by vitamin C deficiency is scurvy. The signs and symptoms of
scurvy include skin disorders, bleeding gums, joint pain, and weakness—all of which may
be related to vitamin C’s role in collagen synthesis. Additional symptoms of scurvy include
abnormally-thickened skin, fatigue, depression, iron deficiency anemia, and increased
susceptibility to infections.
In the past, scurvy was common among sailors on long ocean voyages, whose diets were
completely lacking in fruits and vegetables for many months. In the mid-1700s, British Navy
surgeon Sir James Lind’s experiments revealed that citrus fruits and juices could prevent
scurvy in sailors. British sailors were often referred to as “limeys,” as they carried sacks of
limes onto ships to prevent scurvy. It was not until 1932 that scientists showed that vitamin
C was the essential nutrient involved in this cure.