What is ascorbic acid or vitamin C?
Vitamin C, also called ascorbic acid, is a water-soluble vitamin that occurs naturally in some foods and can be added to others as a supplement. Humans, unlike most other animals, can’t make it on their own, so it has to come from food. It also helps keep the body healthy in many ways and gives the body a lot of good health benefits.
Is it important?
As a result of dietitian research, vitamin C is one of the most effective and safest nutrients. On the other hand, it can help with immune system problems and protect against heart disease, health problems in older people, eye diseases, and wrinkles.
Moreover, it is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. It is also involved in protein metabolism. Moreover, Collagen is an essential component of connective tissue and plays an essential role in wound healing.
Antioxidant qualities
Vitamin C is also an important antioxidant in the body, and it has been shown to make other antioxidants, like alpha-tocopherol, in the bodywork again (vitamin E). Researchers are still looking into whether the antioxidant activity of ascorbic acid can help stop or slow down the harmful effects of free radicals by preventing certain cancers, heart disease, and other diseases that cause oxidative stress. In addition to its role in biosynthesis and as an antioxidant, vitamin C is an important part of how the immune system works. It also helps the body absorb a type of iron that comes from plant-based foods. Moreover, Cold sores are caused by not having enough ascorbic acid, which makes you tired or lethargic and weakens your connective tissues and blood vessels.
How much vitamin C do you need?
How much vitamin C you need each day is based on how old you are. The recommended daily amount for different age groups is listed below in milligrams (mg).
| Age group | Recommended Vitamin C Amount (mg) |
| From birth to 6 months | 40 |
| Infants 7-12 months | 50 |
| Children 1–3 years | 15 |
| Children 4–8 years | 25 |
| Children 9-13 years | 45 |
| Adolescents 14-18 years (Boys) | 75 |
| Adolescents 14-18 years (Girls) | 65 |
| Adults (Males) | 90 |
| Adults (Women) | 75 |
| Pregnant teens | 80 |
| Pregnant women | 85 |
| Breastfeeding teens | 115 |
| Breastfeeding women | 120 |
Food sources
Fruits and vegetables are the main sources of this vitamin. for example:
- Citrus (orange, lemon, kiwi, grapefruit)
- Tomatoes
- Bell peppers
- Strawberries
- Cantaloupe
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- Green peas
- White potatoes
Deficiency
Vitamin C deficiency can happen in developing countries because of poor nutrition in general, but scurvy-causing ascorbic acid deficiency is rare. Further symptoms include fatigue, depression, and connective tissue defects (eg, gingivitis, petechiae, rash, internal bleeding, impaired wound healing). Moreover, bone growth in babies and young children may be slowed down. Above all, most of the time, clinical tests are used to figure out what’s wrong.
Scurvy, often known as vitamin C deficiency, is an illness that is mostly linked to socioeconomic position and dietary availability. In short, symptoms and signs of this condition are typically clearly apparent in those who have it. Moreover, corkscrew hairs, perifollicular hemorrhage, and gingival bleeding are all signs of ascorbic acid insufficiency.
References
- Vitamin C – Health Professional Fact Sheet (nih.gov)
- Vitamin C Benefits, Sources, Supplements, & More (webmd.com)
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