Vitamin C or the L-ascorbic acid or L- ascorbate is water soluble vitamin required for proper growth and development. Vitamin C is an essential nutrient in human beings as they cannot be synthesized within the human body, thus it should be supplied externally through diet. Excess of vitamin C is usually expelled out through urine and hence the body requires continuous supply of vitamin C.
Vitamin C is a major component needed for the synthesis of Collagen, tendon, ligament,
It plays a great role in wound healing and tissue repair.
It is required for normal development of bones, cartilages, skin and teeth.
Vitamin C is a good anti-oxidant and plays a great role in repair of the damage caused by free radicals.
Vitamin C is very much effective against common cold
Vitamin C has good antihistamine property.
It helps in enhancing the immune function.
It plays a great role in reducing the risk of coronary heart disease and stroke.
Large doses of vitamin C when taken on empty stomach can lead to indigestion.
In adults, higher doses of vitamin C usually leads to symptoms like face flushing, vomiting, nausea, diarrhea and headache.
In infants, the major symptom of vitamin C toxicity is the presence of skin rashes.
In patients suffering from haemochromatosis, vitamin C enhances iron absorption and leads to iron poisoning.
The Recommended Dietary Allowance (RDA) for Vitamin C depends on age and gender of an individual.
Infants and children
0 to 6 months- 40 AI (Adequate Intake) milligrams/day (mg/day)
7 to 12 months- 50(AI) mg/day
1 to 3 years- 15 mg/day
4 to 8 years- 25 mg/day
9 to 13 years- 45 mg/day
Adolescents and adults
Girls 14 to 18 years- 65 mg/day
Boys 14 to 18 years- 75 mg/day
Men age 19 and above- 90 mg/day
Women age 19 year and above- 75 mg/day
In Pregnant Women, lactating mothers and in smokers, the requirement is slightly higher.
Following are some of the food items rich in vitamin C:
Citrus fruits like orange, lemon, grape fruit
Berries like strawberry, goose berry, black berry, blue berry etc.
Pine apple etc.
Pepper (green and red) etc.