Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in various foods. Here are some key points about vitamin C:
Functions:
Antioxidant: Vitamin C acts as an antioxidant, protecting cells from damage caused by free radicals.
Antioxidant Properties:
- Vitamin C acts as a powerful antioxidant, which means it helps protect our cells from oxidative stress caused by free radicals. These free radicals can damage DNA, proteins, and lipids, leading to various health issues.
- By neutralizing free radicals, vitamin C contributes to overall health and may reduce the risk of chronic diseases.
Collagen Production: It’s essential for producing collagen, a protein found in skin, nails, and hair.
Collagen Synthesis:
- Collagen is a structural protein that provides strength and elasticity to our skin, tendons, ligaments, and blood vessels.
- Vitamin C plays a crucial role in collagen synthesis. It’s necessary for the conversion of proline and lysine amino acids into collagen fibers.
- Without sufficient vitamin C, collagen production is impaired, leading to skin problems, joint issues, and delayed wound healing.
Wound Healing: Vitamin C plays a role in wound healing.
- Vitamin C is essential for wound healing and tissue repair.
- It promotes the formation of new connective tissue, including collagen, which helps close wounds and supports the healing process.
- People with vitamin C deficiency may experience delayed wound healing and increased susceptibility to infections.
Iron Absorption: It enhances the absorption of non-heme iron (found in plant-based foods) in the body.
- Vitamin C plays a crucial role in enhancing the absorption of non-heme iron, which is primarily found in plant-based foods.
- Non-heme iron is less readily absorbed by the body compared to heme iron (found in animal products). However, when you consume vitamin C-rich foods alongside non-heme iron sources (like spinach, lentils, or fortified cereals), it significantly improves iron absorption.
- The vitamin C helps convert non-heme iron into a more absorbable form, allowing your body to utilize it effectively.
Immune Function: It supports the immune system.
Immune System Support:
Vitamin C is well-known for its immune-boosting properties.
It supports the function of various immune cells, including white blood cells, which play a crucial role in defending against infections.
Adequate vitamin C intake helps maintain a healthy immune response and may reduce the severity and duration of common colds and other illnesses.
Sources:
You can find vitamin C in a variety of fruits and vegetables, including citrus fruits (like oranges), peppers, strawberries, blackcurrants, broccoli, and brussels sprouts. Potatoes also contain vitamin C.
Citrus Fruits:
Oranges, grapefruits, lemons, and limes are rich in vitamin C.
Bell Peppers:
Red, green, and yellow bell peppers provide a significant amount of vitamin C.
Strawberries:
These delicious berries are packed with vitamin C.
Broccoli:
A cruciferous vegetable, broccoli is another great source of vitamin C.
Brussels Sprouts:
These little green gems are not only tasty but also rich in vitamin C.
Potatoes:
White potatoes contain vitamin C as well
Daily Requirement:
Adults aged 19 to 64 need about 40mg of vitamin C per day.
Since the body can’t store vitamin C, it’s important to include it in your daily diet.
Excess Intake:
Taking more than 1,000mg of vitamin C per day can lead to stomach pain, diarrhea, and flatulence.
Stick to a balanced diet or consider supplements if needed, but avoid excessive doses.