Vitamin C And It Is Benefits Also Known As Ascorbic Acid

Vitamin C, also known as ascorbic acid, is a vitamin that dissolves in water and is essential for maintaining overall health. Here are some key points about vitamin C:

Antioxidant Properties: Vitamin C is well-known for its role as an antioxidant, which helps protect the body from damage caused by free radicals. Free radicals are unstable molecules that can harm cells, contribute to aging, and cause diseases such as cancer.

Immune Function: A healthy immune system requires vitamin C. It helps stimulate the production of white blood cells, which are important for fighting off infections and illnesses.

Collagen Synthesis: Vitamin C plays a critical role in the synthesis of collagen, a protein that is necessary for the formation of skin, tendons, ligaments, and blood vessels. It also helps with wound healing and maintaining the integrity of skin and other tissues.

Iron Absorption: Vitamin C improves the absorption of non-heme iron (the type of iron found in plant-based foods) from the diet. Consuming vitamin C-rich foods along with iron-rich foods can help improve iron absorption and prevent iron deficiency anemia. Studies have shown that increased consumption of the vitamin does not increase the risk of excessive iron absorption.

Neurotransmitter Synthesis: Vitamin C is involved in the synthesis of neurotransmitters such as dopamine and norepinephrine, which play crucial roles in mood regulation and cognitive function.

Dietary Sources: Citrus fruits (such as oranges, lemons, and grapefruits), berries (such as strawberries, blueberries, and raspberries), kiwifruit, tomatoes, bell peppers, broccoli, and leafy green vegetables are good food sources of vitamin C.

Deficiency: Severe vitamin C deficiency can cause scurvy, a condition characterized by fatigue, weakness, swollen and bleeding gums, joint pain, and skin problems. Although scurvy is rare in developed countries, mild vitamin C deficiency is relatively common, especially among certain populations such as smokers, older adults, and those with poor dietary habits.

Bendich A, Langseth L. The health effects of vitamin C supplementation: a review. J Am Coll Nutr. 1995 Apr;14(2):124-36. doi: 10.1080/07315724.1995.10718484. Erratum in: J Am Coll Nutr 1995 Aug;14(4):398. Erratum in: J Am Coll Nutr 1995 Jun;14(3):218. PMID: 7790686.

Lei T, Lu T, Yu H, Su X, Zhang C, Zhu L, Yang K, Liu J. Efficacy of Vitamin C Supplementation on Chronic Obstructive Pulmonary Disease (COPD): A Systematic Review and Meta-Analysis. Int J Chron Obstruct Pulmon Dis. 2022 Sep 10;17:2201-2216. doi: 10.2147/COPD.S368645. PMID: 36118282; PMCID: PMC9473551.