Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in various physiological processes within the human body. It is renowned for its antioxidant properties, which contribute to immune system function, collagen synthesis, and overall health. Since the human body cannot produce vitamin C on its own, it must be obtained through diet or supplementation.

Overview

Water-Soluble Vitamin:

Essential Nutrient: Vitamin C is an essential nutrient, meaning it must be obtained from external sources like food or supplements.

Heat-Sensitive: Vitamin C is sensitive to heat and is easily destroyed during cooking and food processing.

Antioxidant Properties:

Free Radical Scavenger: Vitamin C acts as an antioxidant, neutralizing harmful free radicals and protecting cells from oxidative stress.

Collagen Synthesis:

Connective Tissue Formation: Vitamin C is vital for the synthesis of collagen, a protein essential for the structure of skin, blood vessels, bones, and other connective tissues.

Functions of Vitamin C

Immune System Support:

White Blood Cell Function: Vitamin C enhances the function of white blood cells, contributing to immune system strength.

Antiviral Properties: It may help reduce the severity and duration of respiratory infections.

Wound Healing:

Collagen Production: Vitamin C is essential for the formation of collagen, a key factor in wound healing and tissue repair.

Iron Absorption:

Facilitates Iron Uptake: Vitamin C enhances the absorption of non-heme iron from plant-based sources in the digestive tract.

Antioxidant Network:

Regenerates Vitamin E: Vitamin C regenerates vitamin E, another antioxidant, maximizing the body's antioxidant network.

Neurotransmitter Synthesis:

Dopamine and Norepinephrine: Vitamin C is involved in the synthesis of neurotransmitters like dopamine and norepinephrine.

Sources of Vitamin C

Fruits and Vegetables:

Citrus Fruits: Oranges, lemons, grapefruits.

Berries: Strawberries, blueberries, raspberries.

Kiwi, Mango, Pineapple: Tropical fruits rich in vitamin C.

Bell Peppers, Broccoli, Brussels Sprouts: Vegetables with high vitamin C content.

Supplements:

Ascorbic Acid Supplements: Available in various forms, including tablets, capsules, and chewable tablets.

Recommended Daily Intake

Varied Requirements: Recommended dietary allowances vary by age, sex, and life stage. For adults, the recommended intake is generally around 90 mg for men and 75 mg for women.

Deficiency and Excess

Deficiency Symptoms:

Scurvy: A condition characterized by fatigue, swollen and bleeding gums, joint pain, and anaemia.

Excess Intake:

Tolerance Limits: Excessive intake can lead to digestive issues, and very high doses may cause diarrhoea.

Interactions and Considerations

Iron Absorption:

Enhanced Absorption: Vitamin C enhances the absorption of non-heme iron but may increase the risk of iron overload in individuals with hereditary hemochromatosis.

Medication Interactions:

Aspirin and Antacids: Long-term use of aspirin or antacids may decrease vitamin C levels.

Research and Health Benefits

Cardiovascular Health:

Heart Disease Prevention: Some studies suggest that vitamin C may contribute to cardiovascular health by reducing the risk of heart disease.

Cancer Prevention:

Anticancer Properties: Research explores the potential role of vitamin C in preventing certain cancers.