Learn about the importance of ascorbic acid in nutrition, its sources, health benefits, recommended daily intake, and effects of deficiency and excess.
Ascorbic acid, also known as Vitamin C, plays a crucial role in maintaining overall health and well-being. It is a water-soluble vitamin that acts as a powerful antioxidant, protecting the body from oxidative stress and free radical damage.
Ascorbic acid is commonly found in various fruits and vegetables such as oranges, strawberries, kiwi, bell peppers, and broccoli. Including these foods in your diet can help ensure an adequate intake of Vitamin C.
Consuming sufficient amounts of ascorbic acid has been linked to numerous health benefits. It supports the immune system, promotes collagen production for healthy skin, and aids in the absorption of iron from plant-based foods.
The recommended daily intake of ascorbic acid varies depending on age, gender, and life stage. For adults, the recommended daily allowance is around 75-90mg for females and 90-120mg for males.
A deficiency of ascorbic acid can lead to scurvy, a condition characterized by fatigue, swollen gums, and easy bruising. On the other hand, excessive intake of Vitamin C through supplements may cause digestive issues such as diarrhea.