Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays several essential roles in the body. It is necessary for the growth, development, and repair of body tissues and plays a crucial role in the immune system’s function. The body cannot produce vitamin C on its own, so it must be obtained through the diet or supplements.
How does the body use it?
Vitamin C is an antioxidant that helps to protect cells from damage caused by free radicals. It also helps the body to absorb iron, aids in collagen production, and supports the immune system’s function. Collagen is a protein that is found in the skin, bones, and other connective tissues, and vitamin C is necessary for its production. Additionally, vitamin C may also help to reduce the risk of chronic diseases, such as heart disease and cancer.
Symptoms of over and lack of it in the body
A deficiency in vitamin C can lead to a condition called scurvy, which is characterized by weakness, anemia, skin rashes, and joint pain. It is rare in developed countries, as most people consume enough vitamin C in their diets. However, smokers, pregnant and breastfeeding women, and people with certain medical conditions may be at a higher risk of deficiency.
On the other hand, too much vitamin C can cause gastrointestinal distress, such as diarrhea and nausea. The upper limit for vitamin C intake is 2,000 milligrams per day, and consuming more than this amount can cause adverse effects.
In what food can you find it?
Many fruits and vegetables are rich sources of vitamin C. Citrus fruits, such as oranges and grapefruits, are particularly high in vitamin C. Other good sources include kiwi, strawberries, papaya, broccoli, Brussels sprouts, bell peppers, and spinach.