Learn about the importance of ascorbic acid in nutrition, sources of Vitamin C, health benefits, recommended daily intake, and effects of deficiency.
Ascorbic acid, commonly known as Vitamin C, plays a crucial role in maintaining overall health and well-being. This essential nutrient is not produced by the human body, so it must be obtained through diet or supplementation.
Fruits and vegetables are excellent sources of ascorbic acid. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are all rich in Vitamin C. Including a variety of these foods in your diet can help ensure you meet your daily requirements.
Vitamin C is known for its powerful antioxidant properties. It helps protect cells from damage caused by free radicals, which can contribute to aging and various diseases. Ascorbic acid also plays a key role in collagen synthesis, wound healing, and immune function.
The recommended daily intake of Vitamin C varies depending on age, gender, and life stage. For adults, the recommended dietary allowance is 90mg for men and 75mg for women. Pregnant and breastfeeding women may require higher amounts.
A deficiency in Vitamin C can lead to health problems such as scurvy. Symptoms of scurvy include fatigue, swollen gums, and easy bruising. It's important to consume an adequate amount of ascorbic acid to prevent deficiency.