Learn about the importance of ascorbic acid (Vitamin C) in nutrition, its sources, health benefits, recommended daily intake, and effects of deficiency and excess.
Ascorbic acid, commonly known as Vitamin C, is a vital nutrient that plays numerous roles in maintaining overall health and well-being. This water-soluble vitamin is not produced by the human body, making it essential to obtain it through dietary sources.
Fruits and vegetables are the primary sources of ascorbic acid. Citrus fruits like oranges, lemons, and grapefruits, as well as berries, kiwi, and bell peppers, are rich in Vitamin C. Green leafy vegetables such as spinach and kale also contain significant amounts of this nutrient.
Vitamin C is known for its antioxidant properties, which help protect cells from damage caused by free radicals. It also plays a crucial role in collagen synthesis, wound healing, and immune function. Regular consumption of ascorbic acid can help boost immunity, improve skin health, and reduce the risk of chronic diseases.
The recommended daily intake of ascorbic acid varies depending on age, gender, and life stage. For adults, the recommended dietary allowance is around 75-90 mg per day. However, certain conditions like pregnancy, smoking, and illness may increase the need for Vitamin C.
A deficiency of ascorbic acid can lead to scurvy, a condition characterized by fatigue, weakness, and bleeding gums. On the other hand, excessive intake of Vitamin C through supplements may cause digestive issues like diarrhea and stomach cramps. It's important to maintain a balanced intake of ascorbic acid through a varied diet.