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 bones, blood vessels, and skin. It is also an important antioxidant, helping to protect cells from damage caused by free radicals. Additionally, vitamin C is involved in the synthesis of collagen, the absorption of iron, and the maintenance of the immune system.

Sources of Vitamin C

Vitamin C is found in a variety of fruits and vegetables, including citrus fruits (such as oranges and lemons), strawberries, kiwi, bell peppers, and broccoli. It can also be found in some fortified foods and dietary supplements.

Functions of Vitamin C

The primary functions of vitamin C in the body include:

• Promoting the synthesis of collagen, a protein that helps maintain the strength and elasticity of connective tissues.
• Acting as an antioxidant to protect cells from damage caused by free radicals.
• Enhancing the absorption of non-heme iron from plant-based foods.
• Supporting the immune system by stimulating the production and function of white blood cells.

Deficiency and Excess

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 discomfort and diarrhea.

Recommended Intake

The recommended daily intake of vitamin C varies by age and gender. For example, the recommended intake for adolescent boys is 75 mg per day, while for adolescent girls it is 65 mg per day. Pregnant and breastfeeding individuals may require higher amounts of vitamin C.

Study Guide

Here are some key points to remember when studying vitamin C:

1. Understand the sources of vitamin C and the importance of including a variety of fruits and vegetables in the diet.
2. Be able to explain the functions of vitamin C in the body, including its role in collagen synthesis, antioxidant activity, and immune support.
3. Recognize the symptoms of vitamin C deficiency and the potential health consequences of inadequate intake.
4. Be familiar with the recommended daily intake of vitamin C for different age groups and population segments.