Vitamin C, also known as ascorbic acid, is an essential nutrient that the human body needs to function properly. Because the body cannot produce or store vitamin C on its own, it must be obtained regularly through diet. This powerful vitamin plays multiple roles in maintaining overall health, supporting immunity, and protecting the body from damage.
Functions of Vitamin C in the Body
Antioxidant Protection
Vitamin C acts as a strong antioxidant, helping to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to aging and the development of chronic diseases. By neutralizing them, vitamin C supports long-term cellular health.
Collagen Production
One of the most important roles of vitamin C is its involvement in collagen synthesis. Collagen is a protein that gives structure to the skin, blood vessels, bones, cartilage, and connective tissues. Adequate vitamin C intake supports wound healing, skin elasticity, and healthy joints.
Immune System Support
Vitamin C enhances several functions of the immune system. It helps stimulate the production and function of white blood cells, which are essential for fighting infections. It also supports the skin’s barrier function, helping prevent pathogens from entering the body.
Improved Iron Absorption
Vitamin C significantly improves the absorption of non-heme iron, the form of iron found in plant-based foods. This makes it especially important for individuals who follow vegetarian or vegan diets, as it helps reduce the risk of iron deficiency.
Neurotransmitter Synthesis
Vitamin C plays a role in the production of neurotransmitters such as serotonin and dopamine, which influence mood, memory, and cognitive function. Adequate intake supports brain health and emotional well-being.
Dietary Sources of Vitamin C
Vitamin C is naturally abundant in many fruits and vegetables. Common dietary sources include:
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Citrus fruits such as oranges, lemons, and grapefruits
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Berries, including strawberries and raspberries
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Bell peppers
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Broccoli
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Brussels sprouts
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Tomatoes
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Kiwi
Eating a variety of these foods daily helps ensure sufficient vitamin C intake.
Recommended Daily Intake
The recommended daily intake of vitamin C depends on age, gender, and life stage:
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Adult men: 90 mg per day
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Adult women: 75 mg per day
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Pregnant women: 85 mg per day
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Breastfeeding women: 120 mg per day
Smokers may require higher amounts because smoking reduces vitamin C levels in the body.
Vitamin C Deficiency
A deficiency in vitamin C can lead to scurvy, a condition marked by fatigue, swollen or bleeding gums, joint pain, weakened immunity, and poor wound healing. Although scurvy is rare today, deficiency can still occur in individuals with limited diets, poor nutrition, or certain medical conditions.
Mild deficiency may show up as frequent infections, slow healing, dry skin, or persistent tiredness.
Supplementation and Safety
Most people can meet their vitamin C needs through a balanced diet rich in fruits and vegetables. However, supplements are available for individuals who have increased needs or limited dietary intake.
Excessive vitamin C intake should be avoided. Consuming more than 2000 mg per day may lead to side effects such as stomach upset, diarrhea, or abdominal cramps. It is always best to consult a healthcare professional before starting supplements.
Vitamin C and Skin Health
Vitamin C is widely known for its role in maintaining healthy, glowing skin. Supporting collagen production and protecting against oxidative damage, it helps reduce signs of aging and promotes a brighter complexion. Regular consumption of vitamin C-rich fruits supports skin health naturally from within.
Final Thoughts
Vitamin C is a vital nutrient with wide-ranging benefits, from immune support and iron absorption to skin health and brain function. Including vitamin C-rich fruits and vegetables in your daily meals is a simple and effective way to support overall health and well-being.
A diet rich in natural sources of vitamin C remains the safest and most beneficial approach for long-term health.