Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for human health. It plays a crucial role in several biological processes and functions as an important antioxidant in the body.
Function
Antioxidant activity :- It helps protect cells from damage caused by harmful free radicals.
Collagen synthesis :- Vitamin C is necessary for the production of collagen, a protein that supports the structure of the skin, bones, tendons, and blood vessels.
Immune function :- It plays a role in supporting the immune system and may help reduce the duration and severity of common cold symptoms.
Iron absorption :- Vitamin C enhances the absorption of non-heme iron from plant-based foods, improving iron levels in the body.
Wound healing :- It aids in the formation of connective tissue and promotes wound healing.
Neurotransmitter synthesis :- Vitamin C is involved in the production of certain neurotransmitters like serotonin and norepinephrine.
Sources
Vitamin C is found naturally in various fruits and vegetables, including citrus fruits (such as oranges, lemons, and grapefruits), strawberries, kiwi, pineapple, mango, papaya, bell peppers, broccoli, spinach, and tomatoes. It is also available in the form of dietary supplements.
Recommended dietary allowance
The recommended dietary allowance (RDA) for vitamin C can vary depending on factors such as age, sex, life stage, and specific health conditions. The following values provide general guidelines for the RDA of vitamin C :-
• Infants (0-6 months) :- 40 mg/day
• Infants (7-12 months) :- 50 mg/day
• Children (1-3 years) :: 15 mg/day
• Children (4-8 years) :- 25 mg/day
• Children (9-13 years) :- 45 mg/day
• Adolescents (14-18 years) :-
• Boys :- 75 mg/day
• Girls :- 65 mg/day
• Adults (19 years and older) :-
• Men :- 90 mg/day
• Women :- 75 mg/day
• Pregnant women :- 85 mg/day
• Breastfeeding women :- 120 mg/day
It's important to note that these values represent the average requirements to prevent deficiency in healthy individuals. Some individuals may require higher amounts of vitamin C due to factors like smoking, certain medical conditions, or increased physiological needs. Additionally, the tolerable upper intake level (UL) for vitamin C, which represents the maximum daily intake unlikely to cause adverse effects, is set at 2,000 mg for adults.
Deficiency
Deficiency of vitamin C is known as scurvy. Inadequate dietery intake, poor absorption and increased requirements during pregnancy, breast feeding is one of the common causes of scurvy. Scurvy is defined by group of symptoms that develope gradually over time. Which are mentioned below :-
• Fatigue and weakness
• Muscle and joint pain
• Bleeding gums
• Easy bruising
• Slow wound healing
• Dry and rough skin
• Swollen and painful joints
• Anemia (due to impaired iron absorption)
• Changes in mood, irritability, or depression
Hypervitaminosis C
Hypervitaminosis C, also known as vitamin C toxicity or vitamin C overdose, occurs when there is an excessive intake of vitamin C (ascorbic acid) beyond the body's capacity to process and excrete it. Vitamin C is a water-soluble vitamin, meaning that excess amounts are usually excreted in the urine. However, very high doses taken over an extended period can overwhelm the body's ability to eliminate it, leading to potential health issues.
Symptoms
1) Gastrointestinal Disturbances :- Nausea, vomiting, diarrhea, and abdominal cramps.
2) Kidney Stones :- High doses of vitamin C can increase the excretion of oxalate in the urine, which can potentially lead to the formation of kidney stones.
3) Iron Overload :- Vitamin C enhances the absorption of non-heme iron from plant-based sources. In excessive amounts, this could lead to iron accumulation, which is a concern for individuals with hereditary hemochromatosis or other iron-related disorders.
4) Disruption of Laboratory Tests :- High doses of vitamin C can interfere with certain laboratory tests, such as glucose tests, leading to inaccurate results.
5) Fluctuations in Blood Pressure :- Some studies suggest that
very high doses of vitamin C may cause blood pressure fluctuations.
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