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Understanding Vitamin C: Benefits, Sources, and Recommended Intake

Learn about the crucial roles of Vitamin C, its sources in fruits and vegetables, recommended daily allowances, and the effects of deficiency and excess intake. Discover how this essential nutrient supports immune function, collagen synthesis, and overall health.

  • vitamin c

  • Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with several crucial roles in the body:

    1. Antioxidant: It acts as an antioxidant, helping to protect cells from damage by free radicals1.
    2. Collagen Synthesis: Vital for the synthesis of collagen, which is necessary for the health of skin, blood vessels, bones, and cartilage2.
    3. Immune Function: Supports various cellular functions of both the innate and adaptive immune system and may help reduce the severity and duration of the common cold for some people34.
    4. Iron Absorption: Enhances the absorption of non-heme iron (the form of iron present in plant-based foods)2.
    5. Wound Healing: Essential for wound healing and the maintenance of cartilage, bones, and teeth5.
    6. Reducing Risk of Chronic Diseases: May contribute to reducing the risk of chronic diseases by combating oxidative stress6.

    Sources of Vitamin C

    Fruits

    • Citrus fruits (oranges, grapefruits)
    • Kiwi
    • Mango
    • Papaya
    • Pineapple
    • Berries (strawberries, blueberries, raspberries)
    • Melons (cantaloupe, watermelon)

    Vegetables

    • Broccoli
    • Brussels sprouts
    • Cauliflower
    • Peppers (green and red)
    • Leafy greens (spinach, cabbage)
    • Tomatoes

    Recommended Dietary Allowance (RDA)

    • Men: 90 mg/day
    • Women: 75 mg/day
    • Pregnant Women: 85 mg/day
    • Lactating Women: 120 mg/day
    • Smokers: An additional 35 mg/day due to increased oxidative stress and metabolic turnover of vitamin C7.

    Deficiency and Excess Intake

    • Deficiency: Can lead to scurvy, characterized by symptoms like anemia, bleeding gums, bruises, and a weakened immune system2.
    • Excess Intake: Generally well tolerated. However, high doses (more than 2,000 mg/day) can cause gastrointestinal disturbances and may, in rare cases, lead to kidney stones8.

    For those who prefer supplementation, it's important to maintain levels within the recommended intake to avoid potential adverse effects. Regularly consuming a diet rich in fruits and vegetables can typically ensure adequate vitamin C intake.

    Footnotes

    1. MedlinePlus Medical Encyclopedia ↩

    2. NCBI Bookshelf ↩ ↩2 ↩3

    3. NHS ↩

    4. PubMed ↩

    5. Mayo Clinic ↩

    6. Harvard T.H. Chan School of Public Health ↩

    7. Harvard T.H. Chan School of Public Health ↩

    8. Harvard T.H. Chan School of Public Health ↩

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