Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining overall health. It is essential for various bodily functions, including:

Key Functions of Vitamin C:

1. Antioxidant: Vitamin C acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and diseases like cancer and heart disease.
2. Collagen Formation: It is vital for the synthesis of collagen, a protein that helps maintain the integrity of skin, cartilage, tendons, ligaments, and blood vessels. Collagen is also important for wound healing.
3. Immune System Support: Vitamin C supports the immune system by enhancing the function of immune cells and improving the body’s ability to fight infections.
4. Improves Iron Absorption: It helps increase the absorption of non-heme iron (the type of iron found in plant-based foods), which is important for preventing iron-deficiency anemia.
5. Neurotransmitter Synthesis: Vitamin C is involved in the production of certain neurotransmitters, such as norepinephrine, which is important for brain function and mood regulation.

Dietary Sources of Vitamin C:

Since the body cannot produce or store vitamin C, it must be consumed regularly through diet. Common sources include:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, blackcurrants)
• Kiwi fruit
• Bell peppers
• Broccoli
• Spinach
• Tomatoes
• Potatoes

Recommended Daily Intake:

The recommended daily intake of vitamin C varies based on age, sex, and life stage:

• Adult men: 90 mg/day
• Adult women: 75 mg/day
• Smokers: Require 35 mg/day more than non-smokers due to increased oxidative stress.

Deficiency:

A deficiency in vitamin C can lead to scurvy, a condition characterized by fatigue, gum disease, joint pain, and poor wound healing. Scurvy is rare today but can occur if someone consumes very little or no vitamin C for an extended period.

Supplementation:

Vitamin C is available in supplements, but most people can meet their needs through a balanced diet. High doses from supplements (above 2,000 mg/day) may cause side effects like diarrhea, nausea, and gastrointestinal discomfort.

Conclusion:

Vitamin C is a vital nutrient that supports many aspects of health, from boosting immunity to promoting healthy skin and tissue repair. Getting enough vitamin C from a varied diet rich in fruits and vegetables is key to maintaining good health.