Functions of Vitamin C:
1. Antioxidant Activity: Vitamin C is a potent antioxidant, meaning it helps protect the body's cells from damage caused by free radicals. Free radicals are unstable molecules that can lead to oxidative stress and damage to tissues, which is linked to various diseases and aging.
2. Collagen Synthesis: Vitamin C is necessary for the synthesis of collagen, a protein that forms the connective tissues in the skin, bones, tendons, and blood vessels. Collagen is essential for wound healing and maintaining the structure and strength of various tissues in the body.
3. Immune Support: Vitamin C supports the immune system and helps the body fight off infections. It enhances the function of certain immune cells and promotes the production of antibodies.
4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant-based foods) from the digestive tract. This is especially beneficial for individuals who follow a vegetarian or vegan diet, as iron from plant sources is not as readily absorbed as iron from animal sources.
5. Neurotransmitter Synthesis: Vitamin C is involved in the synthesis of neurotransmitters such as serotonin, norepinephrine, and dopamine, which are essential for mood regulation and cognitive function.
Sources of Vitamin C:
Vitamin C is found in a wide range of fruits and vegetables, including:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries, raspberries)
- Kiwi
- Bell peppers (red, green, yellow)
- Tomatoes
- Broccoli
- Spinach
- Brussels sprouts
- Cauliflower
- Guava
- Papaya
Deficiency and Excess:
A severe deficiency of vitamin C can lead to a condition called scurvy, which is characterized by weakness, fatigue, joint pain, bruising, and bleeding gums. Scurvy is rare in developed countries due to the widespread availability of vitamin C-rich foods.
Excessive intake of vitamin C from supplements can cause gastrointestinal issues such as diarrhea, nausea, and stomach cramps. It's generally recommended to obtain vitamin C through a balanced diet and to avoid excessive supplementation unless specifically advised by a healthcare professional.
The recommended daily intake of vitamin C varies depending on age, sex, and life stage, but for most adults, it ranges from 65 to 90 milligrams per day. Pregnant and breastfeeding women may require slightly higher amounts. As with any dietary supplement, it's best to consult with a healthcare professional before starting vitamin C supplementation, especially if you have any underlying health conditions or are taking medications.
