Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in various functions in the body. Here are some key points about vitamin C:
1. Antioxidant: Vitamin C is a powerful antioxidant that helps protect the body against damage from free radicals. This can help prevent chronic diseases, such as cancer and heart disease.
2. Immune system support: Vitamin C supports the immune system by helping to increase the production of white blood cells, which are critical in fighting infections.
3. Collagen production: Vitamin C is essential for the production of collagen, which is the main structural protein in the body. Collagen is found in the skin, tendons, ligaments, and bones, and is necessary for wound healing and healthy skin.
4. Iron absorption: Vitamin C helps the body absorb iron from plant-based foods. This is particularly important for vegetarians and vegans, who may have difficulty getting enough iron from their diets.
5. Brain health: Some studies suggest that vitamin C may help prevent age-related cognitive decline and improve memory and attention in older adults.
6. Mood enhancement: Vitamin C plays a role in the production of certain neurotransmitters, such as serotonin, which are important for regulating mood.
Sources of vitamin C include citrus fruits, strawberries, kiwi, papaya, mango, pineapple, broccoli, Brussels sprouts, bell peppers, and spinach. While vitamin C is generally safe, excessive intake can cause digestive upset and diarrhea. The recommended daily intake of vitamin C for adults is 75-90mg.
