Vitamin C, also known as ascorbic acid, is an essential vitamin that plays numerous roles in the human body. It is known for its antioxidant properties, its role in collagen formation, and its importance for the immune system. Vitamin C is water-soluble and must be obtained regularly through diet or supplements, as the human body cannot produce or store it.
Functions of Vitamin C
- Antioxidant effect : Vitamin C protects cells from damage caused by free radicals, which can occur during metabolic processes or due to environmental influences such as smoking or UV radiation.
- Collagen formation : It is crucial for the formation of collagen, an important component of skin, tendons, ligaments, blood vessels, and bones. This supports wound healing and the maintenance of skin health.
- Improved iron absorption : Vitamin C improves the absorption of iron from plant sources, which is particularly important for vegetarians and vegans.
- Supporting the immune system : It promotes the function of various immune cells and increases their ability to fight infections and diseases.
Sources of Vitamin C
Vitamin C is found in abundance in many fruits and vegetables. Some of the best sources include:
- Citrus fruits (such as oranges and grapefruits)
- Red and green bell peppers
- Kiwis
- Strawberries
- blackcurrants
- broccoli
- Brussels sprouts
- tomatoes
Recommended daily dose
The recommended daily intake of vitamin C varies depending on age, sex, and life circumstances (such as pregnancy and breastfeeding). Adult men are advised to consume approximately 90 mg per day, while adult women need about 75 mg per day. Smokers require an additional 35 mg per day compared to non-smokers, as smoking reduces vitamin C levels in the body.
Deficiency and surplus
- Vitamin C deficiency can lead to scurvy, a disease characterized by fatigue, weakness, joint pain, and bleeding gums. Scurvy is rare today, but can occur with a very unbalanced diet.
- An excess of vitamin C is rarely harmful, as excess vitamin C is excreted. However, very high doses (over 2,000 mg per day) can cause stomach upset and diarrhea in some people.
It is generally recommended to meet your vitamin C needs through a balanced diet rich in fresh fruits and vegetables. In some cases, taking supplements may be beneficial; however, this should be discussed with a healthcare provider to ensure appropriate dosage.
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