Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the normal growth and development of the human body. It acts as an antioxidant and plays several crucial roles¹²³:

1. Antioxidant Function: Vitamin C helps protect cells from damage caused by free radicals—compounds formed when the body converts food into energy or when you are exposed to tobacco smoke and radiation¹.

2. Collagen Synthesis: It is essential in the biosynthesis of collagen, a protein critical for the formation of skin, blood vessels, tendons, ligaments, and bones²³.

3. Immune Support: Vitamin C enhances the immune system's function and helps in the repair and maintenance of tissues, including wound healing¹.

4. Iron Absorption: It improves the absorption of iron from plant-based foods, which is vital in preventing anemia¹.

5. Other Roles: It is involved in the synthesis of certain neurotransmitters and hormones, including serotonin and norepinephrine³.

Sources of Vitamin C

Vitamin C is found in numerous fruits and vegetables. Some of the richest sources include¹³:

• Citrus fruits (oranges, grapefruit, lemons)
• Berries (strawberries, raspberries, blueberries)
• Kiwi
• Bell peppers (red and green)
• Broccoli
• Tomatoes
• Spinach and other leafy greens

Recommended Daily Amount

The recommended daily intake varies by age and gender²³:

• Men: 90 mg per day
• Women: 75 mg per day
• Pregnant Women: 85 mg per day
• Breastfeeding Women: 120 mg per day

Smokers are advised to consume an additional 35 mg per day due to increased oxidative stress and metabolic turnover of vitamin C.

Deficiency and Excess

A deficiency in vitamin C can lead to scurvy, characterized by symptoms such as anemia, gum disease, and skin problems²³. Conversely, excessive intake of vitamin C (above 2,000 mg per day) can cause gastrointestinal disturbances like diarrhea and kidney stones².

Footnotes

1. MedlinePlus ↩ ↩² ↩³ ↩⁴ ↩⁵

2. Harvard T.H. Chan School of Public Health ↩ ↩² ↩³ ↩⁴ ↩⁵

3. Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶