Vitamin C (Ascorbic Acid)

Overview:

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the growth, development, and repair of body tissues. It is a powerful antioxidant that helps protect cells from damage by free radicals.

Sources:

Vitamin C is abundant in citrus fruits, strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts. It is also widely available in supplement form.

Functions:

Collagen Synthesis: Vitamin C is necessary for the production of collagen, a protein that aids in wound healing and maintains skin, cartilage, and bones.

Immune Support: It enhances the immune system by supporting various cellular functions.

Antioxidant Properties: Vitamin C helps protect cells from oxidative stress by neutralizing free radicals.

Deficiency:

Vitamin C deficiency can lead to scurvy, characterized by symptoms such as anemia, gum disease, bruising, and poor wound healing. Mild deficiencies may cause fatigue and weakened immunity.

Toxicity:

While vitamin C toxicity is rare due to its water-solubility, excessive intake from supplements can cause gastrointestinal disturbances, such as diarrhea and stomach cramps. The tolerable upper intake level for adults is 2,000 milligrams per day.