Vitamin C
Vitamin C, scientifically known as ascorbic acid, is a water-soluble vitamin and a potent antioxidant. Since it cannot be produced by the body, it must be obtained through dietary sources. Vitamin C plays a crucial role in many biological processes and offers a range of benefits for the body.
Functions of Vitamin C:
- Antioxidant Effect: Vitamin C neutralizes free radicals, reducing oxidative stress. By doing so, it protects cells and tissues from free radical damage, potentially slowing down the aging process.
- Supports the Immune System: Vitamin C contributes to the functioning of the immune system, enhancing the body’s resistance to infections.
- Collagen Production: Collagen is a structural protein that forms the basis of skin, bones, teeth, and cartilage. Vitamin C supports collagen production, helping to maintain skin health and accelerate wound healing.
- Enhances Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based sources, which can help prevent iron deficiency in individuals following a vegetarian or vegan diet.
- Anti-Inflammatory Properties: Vitamin C may have anti-inflammatory effects, potentially offering protective benefits against inflammation-related diseases.
Sources of Vitamin C:
Vitamin C is found in many fruits and vegetables, such as oranges, tangerines, lemons, grapefruits, strawberries, kiwi, papaya, green peppers, broccoli, tomatoes, and potatoes.
Deficiency and Excess Intake:
Vitamin C deficiency can lead to a condition called scurvy, which is a severe health problem. Symptoms may include fatigue, bleeding gums, bruising, and weakened immunity.
Excess intake of vitamin C is usually observed when high-dose supplements are consumed. Overconsumption can lead to side effects such as diarrhea, abdominal cramps, and kidney stones in susceptible individuals.
Recommended Daily Intake:
The daily recommended intake of vitamin C varies depending on a person’s age, sex, health status, and lifestyle. Generally, the daily intake for adults is between 65-90 mg. However, certain individuals, such as smokers, may require higher amounts.
Before taking vitamin C supplements, especially if there are any health conditions or medications in question, it’s essential for individuals to consult a healthcare professional.