Discover the importance of vitamin C in nutrition, its sources, health benefits, recommended daily intake, and effects of deficiency.
Vitamin C, also known as ascorbic acid, is a crucial nutrient that plays a vital role in maintaining overall health and well-being. This water-soluble vitamin is not produced by the body, so it must be obtained through diet or supplements.
One of the best sources of vitamin C is fresh fruits and vegetables. Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content. Other sources include strawberries, kiwi, bell peppers, and broccoli.
Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also plays a key role in collagen production, which is essential for healthy skin, bones, and connective tissues.
The recommended daily intake of vitamin C varies depending on age, gender, and other factors. For most adults, the recommended daily allowance is 75-90 mg, but this amount may increase for pregnant or breastfeeding women.
A deficiency in vitamin C 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.