Vitamin C

 

Vitamin C

Vitamin C, also called ascorbic acid, is a water-soluble vitamin essential for many bodily functions. It acts as a powerful antioxidant and plays a key role in maintaining health. Here’s a detailed overview:

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Functions of Vitamin C

1. Antioxidant Protection 🌿
   
• Neutralizes free radicals, protecting cells from oxidative stress.
2. Collagen Production & Skin Health ✨
   
• Necessary for collagen synthesis, which maintains healthy skin, cartilage, bones, and blood vessels.
3. Immune Support 🛡️
   
• Enhances the function of immune cells and helps the body fight infections.
4. Iron Absorption ⚡
   
• Improves absorption of non-heme iron from plant sources, reducing risk of anemia.
5. Wound Healing & Tissue Repair 🩹
   
• Supports faster recovery from injuries and burns.
6. Cardiovascular Health ❤️
   
• Helps maintain healthy blood vessels and may lower risk of heart disease.
7. Brain & Cognitive Function 🧠
   
• Protects against oxidative damage in the brain and supports neurotransmitter synthesis.

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Sources of Vitamin C

• Citrus fruits: oranges, lemons, grapefruits
• Berries: strawberries, blueberries, blackcurrants
• Vegetables: bell peppers, broccoli, Brussels sprouts, spinach, kale
• Other fruits: kiwi, pineapple, mango, papaya

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Deficiency Symptoms (Scurvy)

• Fatigue and weakness
• Gum swelling, bleeding, and tooth loss
• Slow wound healing and easy bruising
• Dry, rough, or scaly skin
• Joint pain and swelling

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Excess Vitamin C

• Usually excreted in urine, but very high doses can cause:
  
• Diarrhea, nausea, and stomach cramps
• Increased risk of kidney stones in susceptible individuals
• 
  

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Recommended Intake

• Adults: ~75 mg/day for women, ~90 mg/day for men (varies by age and condition)
• Smokers require an additional ~35 mg/day due to increased oxidative stress