Unlocking the Power of Vitamin C

Vitamin C, also known as ascorbic acid or ascorbate, is a vital nutrient that plays a significant role in maintaining our overall health and wellbeing. Found in abundance in citrus fruits, guava, bell peppers, broccoli, and strawberries, vitamin C is essential for a healthy immune system, iron absorption, and collagen production.

Functions of Vitamin C

Vitamin C serves as a powerful antioxidant, protecting cells from damage caused by free radicals. This reduces the risk of chronic diseases like heart disease, cancer, and cognitive decline. Vitamin C also:

– Boosts immune function by supporting the production of white blood cells
– Enhances iron absorption, reducing the risk of anemia
– Supports collagen production, essential for healthy skin, bones, and connective tissue
– Aids in wound healing and tissue repair
– May reduce the severity and duration of common colds

Deficiency of Vitamin C

Scurvy, a disease caused by vitamin C deficiency, can lead to:

– Bleeding under the skin
– Spongy and bleeding gums
– Poor wound healing
– Skin lesions
– Depression
– Loss of teeth
– Bone abnormalities

Recommended Daily Intake

The recommended daily intake of vitamin C is:

– 75 mg for women
– 90 mg for men

Food Sources

Rich natural sources of vitamin C include:

– Citrus fruits (oranges, lemons, grapefruits)
– Guava
– Bell peppers
– Broccoli
– Strawberries
– Indian gooseberry
– Kakadu plum

Tips for Maximizing Vitamin C Intake

– Eat a variety of whole, unprocessed foods
– Store fruits and vegetables properly to minimize vitamin C loss
– Cook foods containing vitamin C gently to preserve the nutrient
– Consider taking vitamin C supplements if you’re unable to get enough through your diet

By incorporating vitamin C-rich foods into your diet and maintaining a healthy lifestyle, you can unlock the numerous benefits of this essential nutrient.

References:

https://en.wikipedia.org/wiki/Vitamin_C

https://www.healthline.com/nutrition/vitamin-c-benefits

https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c-ascorbic-acid

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/