Vitamin C ( L-ascorbic acid ) is a water-soluble vitamin that is naturally found in some foods. It is artificially added to tablets as a source of dietary supplements. Humans, unlike most animals, are unable to synthesize vitamin c endogenously. Hence, that can occur from dietary components. It is required for the biosynthesis of collagen, L-carnitine, and neurotransmitters even involved in protein metabolism. Vitamin C is an important physiological antioxidant. It regenerates other antioxidants within the body, including alpha-tocopherol (vitamin E). Its antioxidant activity helps in limiting the damage from free radicals. These free radicals cause the development of certain cancers, cardiovascular disease, and other diseases.
The role of vitamin c
- It boosts the antioxidant level that helps to protect from free radicals. Free radicals cause many health effects such as the development of certain cancers, cardiovascular disease, and other diseases. Hence, we must protect from it.
- This helps to the healthy production of white blood cells which boosts immunity power. It is also protecting WBC from free radicals by antioxidants activities. Hence, it keeps healthy WBC even protects it from additional damage.
- Ascorbic acid works hard on skins healthiness. These antioxidant activities help to protect the skin from damage by free radicals. These radicals come from harmful chemicals, pollutants, radiation, and much more. Ascorbic acid also helps to transportation of protein all over the skin which is important for skin repair. Hence, it plays a big role in skincare.
- It Works in the biosynthesis of collagen, L-carnitine, and neurotransmitters even involved in protein metabolism.
- Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs, or buttocks. However, these bumps alone are not enough to diagnose a deficiency.
- Bright Red Hair Follicles. Hair follicles contain many tiny blood vessels that can rupture due to a vitamin C shortage. That causes bright red spots to appear around the follicles.
- Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.
- It causes dry and damaged skin
- It weakens blood vessels, causing easy bruising. It’s often one of the first obvious signs of vitamin C deficiency.
- Vitamin C deficiency interferes with tissue formation, causing wounds to oppo more slowly.
- Vitamin C deficiency often causes severe joint pain.
- Deficiency can increase the risk of developing weak and brittle bones.
- Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.
- Poor Immunity
The Natural Sources
Fruits and vegetables are the best sources of this vitamin.
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- White potatoes and much more
The Recommended Dietary Allowance for adults 19 years and older is 90 mg and 75mg daily for men and women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete ascorbic acid levels in the body. Hence, an additional 35 mg beyond the RDA is suggested for smokers.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin C is 2000 mg daily. Therefore, taking beyond this amount may promote gastrointestinal distress and diarrhea. Only in specific scenarios, such as under medical supervision or in controlled clinical trials.