Vitamin C (ascorbic acid

Vitamin C, also known as ascorbic acid, is an essential nutrient for humans. It has several important roles it plays in the body which includes:

1. Antioxidant: Vitamin C helps protect cells from the damage caused by free radicals.
2. Collagen Production: It's crucial for the synthesis of collagen, a protein that helps wounds heal and maintains the structure of skin, blood vessels, bones, and other tissues.
3. Immune Function: It supports various cellular functions of the immune system, enhancing the body's ability to fight infections.
4. Iron Absorption: Vitamin C improves the absorption of non-heme iron, the type of iron present in plant-based foods.
5. Neurotransmitter Synthesis: It's involved in the synthesis of neurotransmitters like serotonin, which affect mood and cognitive function.

Sources of Vitamin C

Common dietary sources include:

Citrus fruits(oranges, lemons, grapefruits) 🍋 
Berries(strawberries, raspberries)  🍓 
Bell peppers 🫑 
Broccoli 🥦 
Brussels 🌱
Tomatoes 🍅
Kiwi 🥝

Recommended Daily Intake

The recommended daily intake of vitamin C varies by age, gender, and life stage:

• Adult men: 90 mg per day
• Adult women: 75 mg per day
• Pregnant women: 85 mg per day
• Breastfeeding women: 120 mg per day

Deficiency

A deficiency in vitamin C can lead to scurvy, a condition characterized by fatigue, swollen gums, joint pain, and poor wound healing. While rare in modern times, it can occur in individuals with severely restricted diets.

Supplementation

While most people can get enough vitamin C from a balanced diet, supplements are available for those who need them. However, it's important to avoid excessive intake, as high doses (above 2000 mg per day) can cause side effects like stomach upset and diarrhea.

It is highly recommended to take fruit rich in vitamin C for a healthy and glowing skin.