Vitamin C (Ascorbic Acid)

Vitamin C is a powerful antioxidant essential for immune support, collagen synthesis, and protecting cells from oxidative stress. Since the human body cannot synthesize it, obtaining it through diet is vital.

Functions and Benefits

Immune Support: Enhances white blood cell production and strengthens the skin’s barrier against pathogens.

Collagen Synthesis: Vital for maintaining the structure of skin, blood vessels, bones, and connective tissues.

Iron Absorption: Significantly improves the absorption of non-heme iron from plant-based foods.

Antioxidant Protection: Neutralizes free radicals, reducing the risk of heart disease, diabetes, and certain cancers.

Recommended Daily Allowance (RDA)

Group	Age / Condition	Men (mg)	Women (mg)
Infants	0 – 12 months	40 – 50 mg	40 – 50 mg
Children	1 – 13 years	15 – 45 mg	15 – 45 mg
Adults	19+ years	90 mg	75 mg
Smokers	19+ years	125 mg	110 mg
Maternal	Pregnancy / Lactating	–	85 – 120 mg

*Smokers require an additional 35 mg/day due to increased oxidative stress.

Top Food Sources (mg)

Fruits: Kiwi (131mg), Orange Juice (93mg), Strawberries (85mg).

Vegetables: Red Peppers (59mg), Broccoli (51mg), Brussels Sprouts.

Others: Potatoes, Tomatoes, Spinach.

Risks of Deficiency and Overdose

Deficiency (Scurvy)

Causes fatigue, bleeding gums, tooth loss, joint pain, and poor wound healing.

Overdose (2000mg+)

Can lead to gastrointestinal distress (bloating, diarrhea), kidney stones, and iron overload.

Disease Prevention

Cardiovascular Health: Vitamin C improves endothelial function and helps regulate blood pressure.
Cancer Research: Observational studies suggest an inverse association between Vitamin C intake and the incidence of Breast and Stomach Cancer.