Vitamin c

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.

Vitamin C (1989 calendar march)

Importance of Vitamin C

• Vitamin C is an essential nutrient that plays many important roles in the body. Some of the key benefits of vitamin C include:
• 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.
• Immune function: Vitamin C helps to support a healthy immune system by stimulating the production of white blood cells and antibodies.
• Iron absorption: Vitamin C enhances the absorption of iron from plant-based foods, such as beans and spinach.
• 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.

Sources of Vitamin C

• 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:
• Citrus fruits: Oranges, grapefruits, and lemons are excellent sources of vitamin C.
• Berries: Strawberries, raspberries, and blueberries are also good sources of vitamin C.
• Vegetables: Broccoli, kale, Brussels sprouts, and red and green peppers are all high in vitamin C.
• Supplements: Vitamin C supplements are also available in pill or powder form.

Vitamin C Biosynthesis in Plants.svg

Recommended Daily Intake

• 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:
• Infants 0-12 months: 40-50 milligrams (mg)
• Children 1-3 years: 15-25 mg
• Children 4-8 years: 25-50 mg
• Children 9-13 years: 45-75 mg
• Teens 14-18 years: 65-90 mg
• Adults 19 years and older: 75-90 mg for women and 90 mg for men
• It is important to note that smokers require higher amounts of vitamin C, as smoking can deplete the body's vitamin C levels.

Also see

• Vitamin_c (WikiMD)
• Vitamin_c (Wikipedia)

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