Vitamin C

Vitamin C (Ascorbic Acid) is an essential nutrient that offers a range of benefits for the body. Here’s a breakdown:

Benefits of Vitamin C:

1. Boosts Immune System:
   • Vitamin C is well known for its role in supporting the immune system. It helps stimulate the production of white blood cells, which are key for fighting infections.
2. Antioxidant Properties:
   • It acts as an antioxidant, helping to neutralize harmful free radicals in the body, which may reduce the risk of chronic diseases.
3. Skin Health:
   • Vitamin C is critical for the synthesis of collagen, a protein that helps maintain skin elasticity and firmness. It can also reduce the appearance of wrinkles and supports the healing of wounds.
4. Improves Iron Absorption:
   • Vitamin C enhances the absorption of non-heme iron from plant-based foods, helping prevent iron deficiency anemia.
5. Protects Against Heart Disease:
   • By reducing oxidative stress and improving cholesterol levels, vitamin C can contribute to heart health.
6. Supports Mental Health:
   • It may also support brain function, as vitamin C is involved in the production of neurotransmitters that affect mood, potentially aiding in the management of stress and anxiety.

Prescription & Dosage:

• Vitamin C is typically available without a prescription, though in some cases, a doctor might recommend high-dose supplements to treat specific deficiencies or health conditions.
• Common dosages:
  • For general health, the recommended daily intake for adults is:
    • Men: 90 mg
    • Women: 75 mg
    • Smokers: An additional 35 mg per day
  • High doses (1,000 mg or more) are sometimes used for therapeutic purposes but should be taken under medical supervision due to the potential for side effects like stomach upset or kidney stones.

Nutritional Information (per 100g of Raw Citrus Fruit like Oranges):

• Calories: 47 kcal
• Vitamin C: 53.2 mg
• Fiber: 2.4 g
• Sugars: 9.4 g
• Carbohydrates: 11.8 g
• Fat: 0.1 g
• Protein: 0.9 g

Ingredients in Vitamin C Supplements:

Most over-the-counter Vitamin C supplements contain the following ingredients:

• Ascorbic Acid (Vitamin C): The active ingredient.
• Fillers & Binders: Often used to stabilize the tablet or capsule (e.g., microcrystalline cellulose, calcium carbonate).
• Additional Nutrients: Some supplements contain bioflavonoids, rose hips, or other ingredients believed to enhance vitamin C’s effectiveness.

Food Sources of Vitamin C:

• Fruits: Oranges, strawberries, kiwi, guava, papaya, pineapple
• Vegetables: Bell peppers, broccoli, Brussels sprouts, kale, spinach, tomatoes

If you’re looking to maintain your Vitamin C levels, the best approach is through a balanced diet rich in fruits and vegetables. Supplements may be necessary if you’re unable to get enough through food or have a deficiency. Would you like to know more about any specific aspect of Vitamin C?