Description
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for a variety of bodily functions. Here’s how vitamin C helps the body function:
Antioxidant Protection: Vitamin C is a powerful antioxidant that helps protect cells and tissues from damage caused by free radicals. This protection is crucial in preventing oxidative stress and reducing the risk of chronic diseases.
Collagen Production: Vitamin C plays a key role in the synthesis of collagen, a protein that is important for the structure and health of skin, tendons, ligaments, blood vessels, and bones. It helps wounds heal and supports overall skin health.
Immune System Support: Vitamin C is known for its immune-boosting properties. It helps stimulate the production of white blood cells, which are essential for the body’s defense against infections and illnesses.
Absorption of Iron: Vitamin C enhances the absorption of non-heme iron (the iron found in plant-based foods) in the intestines. This is especially important for vegetarians and vegans who may have a lower intake of iron from animal sources.
Neurotransmitter Synthesis: It is involved in the production of certain neurotransmitters, such as serotonin and norepinephrine, which can affect mood and cognitive function.
When a person is deficient in vitamin C, they may experience a range of symptoms, including:
Scurvy: Severe vitamin C deficiency leads to scurvy, a disease characterized by weakness, anemia, gum disease, skin problems, and slow wound healing.
Fatigue and Weakness: Even before scurvy sets in, a lack of vitamin C can lead to fatigue and weakness.
Joint and Muscle Aches: Individuals with a deficiency may experience joint and muscle pain.
Easy Bruising: Vitamin C deficiency can cause easy bruising due to weakened blood vessels.
Poor Immune Function: A compromised immune system, making the individual more susceptible to infections.
Dry and Damaged Skin: Skin issues, such as dryness and the development of small, raised, red spots.
Consuming excessive vitamin C from natural food sources is unlikely to cause harm because the excess is usually excreted in urine. However, very high doses of vitamin C supplements can lead to side effects, including:
Gastrointestinal Distress: Large doses can lead to stomach cramps, diarrhea, and nausea.
Kidney Stones: Some individuals may be at an increased risk of developing kidney stones when taking very high doses of vitamin C over a long period.
It’s important to maintain a balanced diet with a variety of fruits and vegetables to ensure you get an adequate amount of vitamin C. For most people, a daily intake of the recommended dietary allowance (RDA) should be sufficient to meet their vitamin C needs.
