Vitamin c
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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.
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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.
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
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