Vitamin C (L-ascorbic acid)

Vitamin C (L-ascorbic acid)

Definition: Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions, including the synthesis of collagen, the absorption of iron, and the functioning of the immune system. It is a potent antioxidant that helps protect cells from oxidative stress.

Importance

• Collagen Synthesis: Vitamin C is essential for the production of collagen, a protein that helps maintain the structure and integrity of skin, blood vessels, tendons, ligaments, and bones.
• Antioxidant Properties: It neutralizes free radicals, which can damage cells and contribute to aging and various diseases.
• Immune Function: Vitamin C enhances the immune system by supporting various cellular functions of both the innate and adaptive immune systems.
• Iron Absorption: It improves the absorption of non-heme iron (the type found in plant-based foods), helping to prevent iron deficiency anemia.

Dietary Sources

Vitamin C can be found in a variety of fruits and vegetables, including:

• Citrus Fruits: Oranges, lemons, limes, and grapefruits are rich sources.
• Berries: Strawberries, blueberries, and raspberries contain significant amounts.
• Vegetables: Bell peppers, broccoli, Brussels sprouts, and spinach are excellent sources.
• Other Fruits: Kiwi, guava, and papaya also provide high levels of vitamin C.

Deficiency and Toxicity

• Deficiency: Vitamin C deficiency can lead to scurvy, characterized by symptoms such as fatigue, weakness, swollen gums, joint pain, and anemia. Severe deficiency can result in more serious complications.
• Toxicity: While vitamin C is generally considered safe even at high doses due to its water-soluble nature, excessive intake (usually from supplements) can lead to gastrointestinal disturbances and kidney stones.

Conclusion

Vitamin C is an essential nutrient with numerous health benefits. Ensuring adequate intake through a balanced diet rich in fruits and vegetables is important for maintaining overall health.

References

1. Carr AC, Frei B. “Toward a new recommended dietary allowance for vitamin C.” The American Journal of Clinical Nutrition. 1999; 69(6): 1086-1093. DOI: 10.1093/ajcn/69.6.1086
2. Hemilä H. “Vitamin C supplementation and common cold symptoms: a systematic review.” Journal of the American College of Nutrition. 2017; 36(2): 84-90. DOI: 10.1080/07315724.2016.1201542
3. Johnston CS, et al. “Vitamin C deficiency in adults.” American Family Physician. 2001; 64(4): 611-616. Available from: https://www.aafp.org/pubs/afp/issues/2001/0815/p611.html