Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is necessary for the growth, development, and repair of body tissues. It is found in many fruits and vegetables, particularly citrus fruits like oranges and lemons, as well as in berries, kiwi, tomatoes, and broccoli.
Vitamin C is an antioxidant, meaning that it helps protect the body from damage by free radicals, which are molecules that can cause oxidative stress and contribute to various diseases. It helps boost the immune system, promote the absorption of iron, and plays a role in collagen synthesis, which is important for the health and integrity of skin, bones, and blood vessels.
Deficiency of vitamin C can lead to a condition called scurvy, which manifests as fatigue, bruising, and weak connective tissues. However, severe deficiency is rare in developed countries, as it is easily obtained through a balanced diet. The recommended daily intake of vitamin C for adults is around 75-90 milligrams, but higher amounts may be needed during times of illness, stress, or pregnancy.
It's important to note that excessive intake of vitamin C through supplements can cause gastrointestinal discomfort and may have adverse effects on individuals with certain medical conditions. It is generally recommended to get vitamins and nutrients through a varied and balanced diet rather than relying solely on supplements.