Unlocking the Power of Vitamin C: Functions, Food Sources, and Benefits
Vitamin C, also known as L-ascorbic acid or ascorbate, is an essential vitamin that plays a vital role in various physiological functions. Since our body cannot produce it, we must obtain it from food sources.
Food Sources of Vitamin C
Vitamin C is abundant in many fruits and vegetables, including:
– Citrus fruits like oranges and strawberries
– Kiwi, bell peppers, kale, spinach, and broccoli
– Gooseberry, a mighty source of vitamin C
– Fortified cereals and ready-to-eat products
Recommended Daily Intake of Vitamin C
The recommended daily allowance for vitamin C varies by age and demographic:
– Infants and babies up to one year: 40-50 milligrams per day
– Children 1-3 years: 15 milligrams per day
– Children 4-8 years: 25 milligrams per day
– Children 9-13 years: 45 milligrams per day
– Teens 14-18 years: 75 milligrams per day
– Adult men: 90 milligrams per day
– Adult women: 75 milligrams per day
– Pregnant women: 85 milligrams per day
– Breastfeeding women: 120 milligrams per day
Role of Vitamin C in the Body
Vitamin C is essential for:
– Collagen production and wound healing
– Biosynthesis of L-carnitine and other chemicals
– Protein metabolism
– Antioxidant functions, eliminating free radicals
– Iron absorption from plant-based foods
– Boosting immunity and reducing the severity of common colds
Vitamin C Deficiency
Scurvy is the most common condition caused by vitamin C deficiency, characterized by:
– Fatigue
– Poor wound healing
– Inflammation of gums
– Small red or purple spots on the skin
– Joint pain
– Loss of teeth or loosening of teeth
Excessive Vitamin C Intake
Taking too much vitamin C can lead to:
– Nausea
– Vomiting
– Diarrhea
– Stomach cramps
– Tissue damage in individuals with hematochromatosis
Conclusion
Vitamin C is a vital nutrient that plays a crucial role in maintaining our overall health. By understanding its functions, food sources, and recommended intake, we can unlock its potential and promote well-being.
References:
https://www.healthline.com/nutrition/vitamin-c-benefits
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#1
https://en.wikipedia.org/wiki/Vitamin_C