Vitamin C (also known as ascorbic acid) is a water-soluble vitamin that plays a crucial role in maintaining good health. It is an essential nutrient, meaning the human body cannot produce it on its own.
Key points:
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Antioxidant Properties: Vitamin C is a potent antioxidant, which means it helps protect cells from oxidative damage.
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Immune Support: Vitamin C helps stimulate the production of white blood cells, enhances the function of immune cells, and helps defend against infections.
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Collagen Production: Vitamin C essential for the synthesis of collagen, a protein that plays a key role in wound healing, skin health, bone health, and tissue health.
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Absorption of Iron: Vitamin C enhances the digestive absorption of non-heme iron (the type of iron found in plant-based foods). This helps prevent iron-deficiency anemia.
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Neurotransmitter Synthesis: Vitamin C helps the synthesis of neurotransmitters, including serotonin and norepinephrine.
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Skin Health: Vitamin C is used in skincare products to promote healthy skin and reduce signs of aging.
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Dietary Sources: Vitamin C is found in citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi, guava, papaya, red and green bell peppers, and broccoli.
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Deficiency: Severe deficiency leads to scurvy, fatigue, swollen and bleeding gums, joint pain, and skin conditions.
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Recommended Dietary Allowance (RDA): 65-90 milligrams per day for adults. Higher during pregnancy and lactation.
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Forms: Ascorbic acid is the most common and purest form of vitamin C; it is generally well-tolerated by individuals with histamine intolerance. Sodium ascorbate and calcium Ascorbate are buffered forms of vitamin C that are less acidic, and recommended for individuals who may experience stomach irritation with ascorbic acid.