Vitamin C, also known as ascorbic acid, is a vital nutrient necessary for maintaining the health of the human body.
This water-soluble vitamin plays a key role in numerous biochemical processes, including collagen synthesis, iron absorption, immune system function, and wound healing.
Vitamin C is essential for the process of collagen synthesis, which is important for wound healing, maintaining the health of skin, joints, and blood vessels. This nutrient also helps strengthen the immune system and increase resistance to infections.
Additionally, vitamin C has antioxidant properties, protecting cells from damage by free radicals and supporting overall health.
It also helps improve iron absorption from plant-based foods, which can prevent the development of anemia.
Daily Requirement for Vitamin C
The daily requirement for vitamin C varies depending on age, gender, activity level, and overall health. On average, adults are recommended to consume between 65 to 90 milligrams of vitamin C per day, with an upper limit of about 2000 milligrams per day.
A deficiency in vitamin C can lead to the development of scurvy, impaired wound healing, reduced immunity, and fatigue.
Consequences of Vitamin C Deficiency
Vitamin C deficiency can lead to a number of serious health issues.
Scurvy is one of the most well-known. This disease affected sailors of the past who went long periods without fresh fruits and vegetables. Symptoms include bleeding gums, weakness, and anemia.
Besides scurvy, a lack of vitamin C can cause overall body weakness, decreased immune protection, and impaired wound healing.
Prolonged deficiency of this vitamin increases the risk of developing cardiovascular diseases and raises the likelihood of infectious diseases.
Risks of Excessive Vitamin C Consumption
Although vitamin C is a water-soluble vitamin and excess amounts are usually excreted in urine, excessive intake can lead to unwanted side effects.
Such effects include digestive disturbances, particularly diarrhea and possibly stomach cramps.
Consuming very high doses of vitamin C, exceeding 2000 mg per day, may lead to more serious conditions, such as an increased risk of kidney stones.
Moreover, there is evidence that excessive vitamin C consumption may lead to oxidative stress, negatively impacting health.
Sources of Vitamin C and Consumption Recommendations
Foods rich in vitamin C include citrus fruits (oranges, lemons), kiwi, strawberries, papaya, broccoli, Brussels sprouts, and bell peppers.
Among foods available on a keto diet, bell peppers have the highest vitamin C content. On average, one bell pepper contains the daily dose of vitamin C.
Myths and Misconceptions about Vitamin C
Can vitamin C cure a cold? Scientific studies show that vitamin C does not prevent colds, although it may slightly reduce their duration and severity.
Does cooking destroy vitamin C? While vitamin C is sensitive to high temperatures, some cooking methods (such as steaming) can preserve more of this vitamin.
Is vitamin C the same as ascorbic acid? Ascorbic acid is a chemical compound often used as a supplement and referred to as vitamin C. It is an isolated form of vitamin C that can be synthesized in a laboratory or extracted from natural sources.
Natural vitamin C is a complex of substances that includes not only ascorbic acid but also other components such as bioflavonoids, tyrosinase, ascorbigen, and other accompanying substances. These components work together to ensure maximum bioavailability and effectiveness of vitamin C in the body.
When we consume vitamin C from natural sources such as fruits and vegetables, we receive this entire complex of substances that work synergistically. For example, bioflavonoids help improve the absorption of ascorbic acid and prolong its effects in the body.
Thus, while ascorbic acid performs many functions of vitamin C and is an important component, the full action of vitamin C is provided only by the entire complex of substances found in natural products.
Consuming only ascorbic acid may not provide all the benefits that natural vitamin C offers.