Vitamin C, also known as ascorbic acid, is a vital nutrient that our bodies need for several critical functions¹. Below are some key points about its benefits and uses:

Benefits and Uses of Vitamin C

1. Antioxidant Properties:

   • Vitamin C is a powerful antioxidant that helps protect cells from damage by free radicals. Free radicals can lead to oxidative stress, which is linked to chronic diseases like heart disease and cancer¹².

2. Collagen Synthesis:

   • It is essential for the biosynthesis of collagen, a protein that helps maintain skin, tendons, ligaments, and blood vessels³.

3. Healing Wounds:

   • Vitamin C is crucial in the healing process of wounds and forming scar tissue³.

4. Iron Absorption:

   • It improves the absorption of iron from plant-based foods, which can help prevent iron deficiency anemia⁴.

5. Immune Support:

   • Although it doesn't prevent the common cold, regular intake of vitamin C may reduce the duration and severity of cold symptoms⁵.

6. Prevention of Scurvy:

   • A severe deficiency in vitamin C can lead to scurvy, characterized by symptoms like anemia, fatigue, swelling, and bleeding gums⁶.

Dietary Sources

Vitamin C can be found in a variety of fruits and vegetables. Here are some of the best sources:

Fruits

• Citrus fruits (oranges, grapefruits, lemons)
• Kiwi
• Mango
• Pineapple
• Strawberries and other berries¹².

Vegetables

• Broccoli
• Brussels sprouts
• Red and green peppers
• Spinach and other leafy greens
• Tomatoes¹².

Recommended Intake and Safety

The recommended daily allowance (RDA) varies by age and gender, but adults typically need around 65 to 90 milligrams per day. The upper limit is 2,000 milligrams per day to avoid side effects like kidney stones, stomach upset, or diarrhea⁷⁸.

Special Considerations

People with certain conditions (cancer, kidney disease, malabsorption issues) or those who follow restrictive diets might need to monitor their vitamin C intake more closely⁴.

For more detailed information, you can refer to reliable health resources like MedlinePlus¹ and the Office of Dietary Supplements⁸.

Footnotes

1. MedlinePlus, Vitamin C ↩ ↩² ↩³ ↩⁴ ↩⁵

2. StatPearls, Vitamin C ↩ ↩² ↩³

3. NHS, Vitamin C ↩ ↩²

4. MedlinePlus Drug Information, Ascorbic Acid ↩ ↩²

5. Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold ↩

6. StatPearls, Vitamin C Deficiency ↩

7. Office of Dietary Supplements, Vitamin C ↩

8. MedlinePlus Encyclopedia, Vitamin C ↩ ↩²