Vitamin C, also known as ascorbic acid, is a vital nutrient necessary for maintaining the health of the human body.
Effects on the Body
It is a powerful antioxidant. It protects cells from damage caused by free radicals, thus helping to slow down the aging process.
Immune System. This nutrient also helps to strengthen the immune system and increase resistance to infections.
It promotes the activity of various immune system cells, helping the body fight infections.
Skin, Joint, and Vessel Health. Vitamin C is essential for the collagen synthesis process, which is important for maintaining the health of skin, joints, and blood vessels, as well as reducing the signs of aging.
It accelerates tissue regeneration and promotes faster recovery from injuries.
Iron Absorption. It also helps absorb iron from plant-based foods. It increases the absorption of non-heme iron, which is especially important for people who do not consume meat.
Stress Reduction. Studies show that vitamin C affects serotonin levels, which can help improve mood and reduce stress levels.
Eye Health. Vitamin C may reduce the risk of cataracts and age-related macular degeneration.
With Colds. Although vitamin C does not prevent colds, it may help reduce the duration and severity of symptoms.
Memory Improvement. Studies show that vitamin C may help improve cognitive functions and memory.
Allergies. Some studies suggest that vitamin C may reduce allergy symptoms and inflammation.
Daily Requirement
The daily requirement for vitamin C varies depending on age, sex, activity level, and overall health. On average, adults are recommended to consume 65 to 90 milligrams of vitamin C per day, with a maximum allowable dose of about 2000 milligrams per day.
A deficiency of vitamin C can lead to the development of scurvy, impaired wound healing, decreased immunity, and fatigue.
Consequences of Deficiency
Vitamin C deficiency can lead to a number of serious diseases.
Scurvy is one of the most well-known. This disease was common among sailors in the past who went long periods without fresh fruits and vegetables. Symptoms include bleeding gums, weakness, and anemia.
In addition to scurvy, a lack of vitamin C can cause general weakness of the body, reduced immune protection, and impaired wound healing.
Long-term deficiency of this vitamin increases the risk of developing cardiovascular diseases and raises the likelihood of infectious diseases.
Risks of Excessive 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 disorders, particularly diarrhea, and possibly the occurrence of stomach cramps.
When consuming very high doses of vitamin C, exceeding 2000 mg per day, more serious conditions such as an increased risk of kidney stones may develop.
Additionally, there is evidence that excessive consumption of vitamin C can lead to oxidative stress, negatively affecting health.
Sources and Consumption Recommendations
Citrus fruits are not the only source of vitamin C. Many vegetables, such as broccoli, spinach, and bell peppers, contain even more vitamin C than oranges.
Kiwifruit and strawberries also contain more vitamin C per 100 grams than oranges.
The highest concentration of vitamin C is found in bell peppers. On average, one bell pepper contains the daily norm of vitamin C.
Myths and Misconceptions
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.
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 the 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. Let’s take a closer look at what is included in natural vitamin C:
- Ascorbic acid – the main compound with antioxidant properties.
- Ascorbigen – a form of vitamin C bound to proteins and flavonoids (especially in cabbage).
- Dehydroascorbic acid – the oxidized form of vitamin C, which can revert to ascorbic acid in the body.
- Ascorbyl palmitate – a fat-soluble form of vitamin C (ester of ascorbic acid and palmitic acid). It is better absorbed in tissues with high fat content (e.g., skin and brain). It has a powerful antioxidant effect.
- Erythorbic acid (isoascorbic acid) – an isomer of ascorbic acid, but with weaker biological activity.
- Bioflavonoids.
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 action in the body.
Any synthetic forms of vitamin C contain only ascorbic acid. The best of them also contain bioflavonoids. However, there is no supplement that contains the entire complex of vitamin C.
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.
Interesting Facts About Vitamin C
Discovered in 1928. It was discovered by scientist Albert Szent-Györgyi, who extracted it from red peppers.
Decomposes at high temperatures. When cooking, especially boiling, a significant amount of vitamin C is lost.
Some cooking methods, such as steaming, may preserve more of this vitamin.
The human body cannot synthesize vitamin C. Unlike most mammals, we must obtain it from food.
Forms of vitamin C. Ascorbic acid is the most common, but there are also its ester forms and derivatives.
