Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the growth, development, and repair of all body tissues. Since the body cannot produce vitamin C on its own, it must be obtained from dietary sources such as fruits and vegetables.

Functions of Vitamin C

Vitamin C serves several important functions in the body, including:

1. Antioxidant Activity: Vitamin C acts as an antioxidant, helping to protect cells from damage caused by free radicals.
2. Collagen Synthesis: It is essential for the synthesis of collagen, a protein that is important for the health of the skin, bones, and connective tissues.
3. Immune Function: Vitamin C supports the immune system and helps the body fight off infections.
4. Absorption of Iron: It enhances the absorption of non-heme iron, the type of iron found in plant-based foods.

Sources of Vitamin C

Good food sources of vitamin C include:

• Citrus fruits (oranges, lemons, limes)
• Strawberries
• Kiwi
• Bell peppers
• Broccoli
• Tomatoes

Deficiency and Toxicity

A deficiency of vitamin C can lead to a condition known as scurvy, which is characterized by fatigue, weakness, swollen and bleeding gums, and joint pain. On the other hand, excessive intake of vitamin C can lead to gastrointestinal disturbances such as diarrhea.

Study Guide

When studying vitamin C, make sure to focus on the following key points:

• The functions of vitamin C in the body
• Good food sources of vitamin C
• The effects of vitamin C deficiency and toxicity
• How vitamin C acts as an antioxidant
• Its role in collagen synthesis and immune function

Additionally, you should familiarize yourself with the recommended dietary allowance (RDA) for vitamin C and the different factors that can affect its absorption and stability.

Understanding the importance of vitamin C and its role in overall health is crucial for anyone studying nutrition, biology, or related fields.