Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining the health of the body's connective tissues, including skin, blood vessels, and bones. It also acts as an antioxidant, helping to protect cells from damage caused by free radicals.

Sources of Vitamin C

The best food sources of vitamin C include citrus fruits such as oranges, lemons, and grapefruits, as well as strawberries, kiwi, bell peppers, and broccoli.

Functions of Vitamin C

Promotes the production of collagen, which is essential for wound healing and maintaining the integrity of skin, cartilage, and bones.
Acts as an antioxidant, protecting cells from damage by neutralizing free radicals.
Enhances the absorption of non-heme iron from plant-based foods.
Supports the immune system and helps in the synthesis of neurotransmitters.

Deficiency and Excess

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

Recommended Daily Intake

The recommended daily intake of vitamin C for adults is 90 mg for men and 75 mg for women. Smokers are advised to consume an additional 35 mg per day due to increased oxidative stress.