Vitamin C (Ascorbic acid) is one of the water-soluble vitamins. Since it cannot be produced in the body, it is taken from foods or supplements. It has many functions in the body, from collagen production to red blood cell production.
It is not stored in the body.
Table of contents
Where to get vitamin C?
Vitamin C is found in a wide variety of fruits and vegetables.
- Rosehip,
- Citrus (orange etc.),
- Pepper,
- Kiwi,
- Strawberry,
- Cauliflower,
- Cranberry,
- Spinach,
- Broccoli,
- Brussels Sprouts,
- Potatoes,
- Radish,
- Sweet potato,
- Parsley,
- kale,
- Vine leaf.
What are the functions of vitamin C?
- Absorption of iron from food
- Strengthening the immune system,
- Skin dryness and delaying aging,
- Accelerating wound healing
- Prevention of cardiovascular diseases, eye diseases,
- Reducing the risk of gout,
- Prevention of harmful effects of free radicals, antioxidant effect,
- Collagen production, which is necessary for many tissues, especially the nervous system, musculoskeletal system,
- To support the secretion of hormones, the carriers necessary for the brain and nerves,
- Reducing the risk of cancer.
How much vitamin C is needed ?
- 0 – 1 year old child: 30 mg/day
- 1-3 years old child: 35 mg/day
- Children 4-8 years: 55 mg/day
- 9-13 years old child: 75 mg/day
- Boy 14 years and older: 80 mg/day
- Girl 14 years and older: 80 mg/day
- Pregnancy period: 100 mg/day
- Lactation period: 150 mg/day
What are the symptoms of vitamin C deficiency?
Situations that may cause deficiency:
- Less consumption of fruits and vegetables
- To smoke,
- Alcohol, drug addiction,
Possible symptoms of vitamin C deficiency:
- Bleeding gums,
- Dental caries,
- Swelling, pain in the joints,
- Delayed healing of wounds,
- Susceptibility to infections,
- Anemia,
- Anorexia,
- Weakness, fatigue,
Scurvy develops in severe vitamin C deficiency. Symptoms caused by collagen loss include:
- Bleeding,
- Skin spots,
- Gum swelling, bleeding, tooth loss,
- Hair shedding,
- Skin wounds,
- Susceptibility to infections,
- Weakness, fatigue,
- Iron deficiency anemia.
What happens if I take too much vitamin C?
Vitamin C is not stored and its excess is excreted from the body. However, when taken in large amounts (over 1000 mg daily) by supplementation, abdominal pain, bloating, nausea, vomiting and diarrhea may occur. The boost passes when the intake is released.