Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is vital for numerous bodily functions, particularly in promoting overall health and supporting the immune system. It is a powerful antioxidant that helps protect cells from oxidative damage and plays a crucial role in collagen synthesis.

Key Function:

Antioxidant Protection:

Vitamin C acts as a potent antioxidant, helping to neutralize free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.

Immune Support:

It enhances the immune system by stimulating the production and function of white blood cells, which are essential for fighting off infections.

Collagen Synthesis:

Crucial for the production of collagen, a protein necessary for the health and integrity of skin, blood vessels, tendons, ligaments, and cartilage.

Iron Absorption:

Vitamin C improves the absorption of non-heme iron (the type of iron found in plant foods), helping to prevent iron deficiency anemia.

Wound Healing:

Supports the body’s healing processes by promoting new tissue formation and repairing damaged skin.

Dietary Sources:

Fruits:

  • Oranges

  • Strawberries

  • Kiwi

  • Pineapple

  • Grapefruit

  • Guava

Vegetables:

  • Bell peppers

  • Broccoli

  • Brussels sprouts

  • Spinach

  • Kale

  • Tomatoes

Deficiency:

  • A deficiency in vitamin C can lead to scurvy, characterized by symptoms such as fatigue, weakness, swollen gums, joint pain, and skin problems, such as bruising and poor wound healing.

Recommended Intake

The recommended dietary allowance (RDA) for vitamin C is around 75 mg for adult women and 90 mg for adult men. Higher amounts may be recommended for smokers and individuals with certain health conditions.

Vitamin C is a crucial nutrient with a wide range of health benefits, from boosting the immune system to promoting skin health through collagen synthesis. A balanced diet rich in fruits and vegetables can generally provide adequate amounts of this vitamin, but supplementation can be a helpful addition for those at risk of deficiency. Always consult with a healthcare professional before beginning any supplementation.