Vitamin C: A Comprehensive Guide to Its Benefits
Vitamin C, often reached for to combat a cold, possesses a rich history and multifaceted functions. From warding off scurvy to boosting the immune system and combating free radicals, its influence is expansive.
Yet, the capabilities of vitamin C extend far beyond common knowledge. This micronutrient, produced by both plants and animals, could potentially amplify mental acuity, enhance sleep quality, and even contribute to radiant skin when applied topically. Moreover, its role encompasses the regeneration of vitamin E and is essential in collagen production and iron absorption.
What is Vitamin C?
Considered an essential vitamin, vitamin C is an organic compound required in small quantities as the human body cannot produce it. Most animals can synthesize vitamin C from glucose in the liver or kidneys, excluding humans, some primates, guinea pigs, capybaras, and certain bats.
Food Sources of Vitamin C
An assortment of fruits and vegetables contain vitamin C. Notable sources include:
- Citrus fruits such as oranges, lemons, limes, and grapefruit
- Cantaloupe
- Bell peppers
- Chili peppers
- Guavas
- Black currants
- Tomatoes
- Berries
- Pineapple
- Kiwi
- White potatoes
- Cruciferous vegetables like kale, broccoli, and cabbage
However, vitamin C is an unstable nutrient easily degraded by heat and light or leached into cooking water. Opting for raw fruits and vegetables or employing steam cooking methods in a double boiler to minimize vitamin loss can be advantageous.
Struggling to obtain adequate vitamin C from diet alone? Vitamin C supplements, usually composed of ascorbic acid or rose hips, are available in capsule, pill, or powder forms. Most good multivitamin formulas generally contain at least the recommended dietary allowance (RDA) for vitamin C, set at 75 mg for women and 90 mg for men. Pregnant women over 18 are recommended an RDA of 85mg, while lactating women are advised an RDA of 120mg. The upper limit for daily vitamin C intake is set at 2,000 mg, exceeding which might result in gastrointestinal issues such as stomach pain and diarrhea.
Vitamin C deficiency is rare in the United States and Canada according to the National Institutes of Health. Individuals consuming less than 10 mg per day might develop scurvy.