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| Vitamin C, also known as [[ascorbic acid]], is a [[water-soluble vitamin]] that is essential for human health. It is an important [[antioxidant]] that plays a crucial role in many bodily functions, including the production of [[collagen]], absorption of [[iron]], and maintenance of a healthy [[immune system]]. In this article, we will explore the importance of vitamin C, its sources, and the recommended daily intake.
| | #REDIRECT [[Vitamin C]] |
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| [[File:Vitamin C (1989 calendar march).jpg|thumb|Vitamin C (1989 calendar march)]]
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| == Importance of Vitamin C ==
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| *Vitamin C is an essential nutrient that plays many important roles in the body. Some of the key benefits of vitamin C include:
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| *[[Collagen production]]: Vitamin C plays a crucial role in the production of collagen, which is a protein that gives structure to the skin, bones, and connective tissues.
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| *[[Immune function]]: Vitamin C helps to support a healthy immune system by stimulating the production of white blood cells and antibodies.
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| *[[Iron absorption]]: Vitamin C enhances the absorption of iron from plant-based foods, such as beans and spinach.
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| *[[Antioxidant properties]]: Vitamin C is a powerful antioxidant that helps to protect the body against damage from free radicals, which can lead to chronic diseases such as [[cancer]] and [[heart disease]].
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| == Sources of Vitamin C ==
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| *The body cannot produce vitamin C on its own, so it must be obtained through the diet or supplements. Some of the best sources of vitamin C include:
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| *[[Citrus fruits]]: Oranges, grapefruits, and lemons are excellent sources of vitamin C.
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| *[[Berries]]: Strawberries, raspberries, and blueberries are also good sources of vitamin C.
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| *[[Vegetables]]: Broccoli, kale, Brussels sprouts, and red and green peppers are all high in vitamin C.
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| *[[Supplements]]: Vitamin C supplements are also available in pill or powder form.
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| [[File:Vitamin C Biosynthesis in Plants.svg|thumb|Vitamin C Biosynthesis in Plants.svg]]
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| == Recommended Daily Intake ==
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| *The recommended daily intake of vitamin C varies depending on age and other factors. According to the National Institutes of Health (NIH), the recommended daily intake for vitamin C is:
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| *Infants 0-12 months: 40-50 milligrams (mg)
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| *Children 1-3 years: 15-25 mg
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| *Children 4-8 years: 25-50 mg
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| *Children 9-13 years: 45-75 mg
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| *Teens 14-18 years: 65-90 mg
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| *Adults 19 years and older: 75-90 mg for women and 90 mg for men
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| *It is important to note that smokers require higher amounts of vitamin C, as smoking can deplete the body's vitamin C levels.
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| {{stub}}
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| [[Category:Vitamin C| ]]
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| [[Category:3-Hydroxypropenals]]
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| [[Category:Biomolecules]]
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| [[Category:Coenzymes]]
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| [[Category:Dietary antioxidants]]
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| [[Category:Dihydrofurans]]
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| [[Category:E-number additives]]
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| [[Category:Enediols]]
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| [[Category:Food antioxidants]]
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| [[Category:Furanones]]
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| [[Category:Organic acids]]
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| [[Category:Orthomolecular medicine]]
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