Vitamin c

Vitamin C, also known as ascorbic acid and L-ascorbic acid, is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters. It is required for the functioning of several enzymes and is important for immune system function. It also functions as an antioxidant.

Sources

Vitamin C is found in various foods, including citrus fruits (such as oranges and lemons), tomatoes, potatoes, broccoli, Brussels sprouts, kiwifruit, strawberries, and bell peppers. It can also be taken as a dietary supplement.

Health Benefits

Vitamin C is known for its potential antioxidant properties, helping to protect cells from the damage caused by free radicals. It is also vital for the synthesis of collagen, a structural protein essential for the maintenance of skin, cartilage, teeth, bone, and blood vessels. The vitamin is also involved in the metabolism of proteins, the absorption of iron from plant-based foods, and the immune system's proper functioning.

Deficiency

A deficiency in vitamin C leads to scurvy, a disease characterized by fatigue, swollen gums, red or purple spots on the skin, joint pain, and poor wound healing. This condition can be prevented and treated with vitamin C-rich foods or supplements.

Recommended Intake

The recommended daily intake of vitamin C varies by age, sex, and life stage. For adult men, it is 90 mg per day, and for adult women, it is 75 mg per day. Smokers and pregnant or breastfeeding women have higher requirements.

Overconsumption

While vitamin C has low toxicity and is not believed to cause serious adverse effects at high intakes, excessive amounts (more than 2,000 mg/day) can lead to side effects such as nausea, diarrhea, and stomach cramps.