Discover the importance of ascorbic acid in nutrition, its sources, health benefits, recommended daily intake, and effects of deficiency.
Ascorbic acid, also 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.
Ascorbic acid can be found in a variety of fruits and vegetables, with citrus fruits like oranges and lemons being particularly rich in this vitamin. Other good sources include strawberries, kiwi, bell peppers, and broccoli.
Vitamin C is known for its antioxidant properties, which help protect cells from damage caused by free radicals. It also plays a key role in collagen production, wound healing, and immune function.
The recommended daily intake of ascorbic acid varies depending on age, gender, and specific health conditions. For most adults, the recommended daily allowance is around 75-90mg, but this amount may increase for pregnant or breastfeeding women.
A deficiency in ascorbic acid can lead to a condition known as scurvy, characterized by fatigue, weakness, and swollen gums. It's important to consume an adequate amount of Vitamin C to prevent deficiency-related health issues.