Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many fruits and vegetables. It is essential for human health and plays a role in many important bodily functions, including:
- Immune system function
- Collagen production
- Wound healing
- Iron absorption
- Antioxidant activity
Deficiency in vitamin C can lead to a number of health problems, including:
- Scurvy, a disease characterized by weakness, fatigue, bleeding gums, and easy bruising
- Poor wound healing
- Increased risk of infection
- Iron deficiency anemia
The recommended daily intake of vitamin C for adults is 75 milligrams (mg) for women and 90 mg for men. Smokers and people with certain medical conditions may need higher amounts.
Here are some good sources of vitamin C:
- Citrus fruits, such as oranges, grapefruits, and lemons
- Berries, such as strawberries, blueberries, and raspberries
- Kiwi fruit
- Papaya
- Pineapple
- Mango
- Broccoli
- Brussels sprouts
- Tomatoes
- Bell peppers
- Sweet potatoes
Vitamin C is a safe and effective nutrient that can be beneficial for overall health. If you are concerned about getting enough vitamin C, you can talk to your doctor about taking a supplement.