Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth, development, and repair of all body tissues. It plays a crucial role in many bodily functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, and the maintenance of cartilage, bones, and teeth.

Sources of Vitamin C

Vitamin C is naturally found in many fruits and vegetables, including oranges, kiwi, strawberries, bell peppers, broccoli, and spinach. It can also be found in some fortified foods and dietary supplements.

Benefits of Vitamin C

1. Boosts the immune system
2. Promotes healthy skin
3. Supports collagen production
4. Aids in wound healing
5. Acts as an antioxidant, protecting cells from damage

Deficiency and Toxicity

A deficiency of vitamin C can lead to scurvy, a condition characterized by fatigue, swollen and bleeding gums, joint pain, and weakened immune function. On the other hand, excessive intake of vitamin C can lead to gastrointestinal discomfort and diarrhea.

Recommended Intake

The recommended daily intake of vitamin C varies by age and gender. For example, the recommended intake for children ranges from 15-75 mg per day, while for adults, it ranges from 65-90 mg per day. Smokers are advised to consume an additional 35 mg per day due to the increased oxidative stress caused by smoking.

Study Guide

Here are some key points to remember about Vitamin C:

• Vitamin C is essential for the growth, development, and repair of body tissues.
• It is found in many fruits and vegetables, as well as fortified foods and supplements.
• Deficiency of vitamin C can lead to scurvy, while excessive intake can cause gastrointestinal discomfort.
• The recommended daily intake varies by age, gender, and smoking status.
• Vitamin C has many important benefits, including boosting the immune system and promoting healthy skin.