Ascorbic Acid (Vitamin C) – Benefits & Uses

Ascorbic acid, commonly known as Vitamin C, is a powerful antioxidant and an essential nutrient for overall health. It plays a key role in various bodily functions, including immune support, skin health, and iron absorption.

Health Benefits of Ascorbic Acid (Vitamin C)

1. Boosts Immunity

   • Enhances white blood cell function to fight infections.
   • Reduces the severity and duration of colds and flu.

2. Powerful Antioxidant

   • Protects cells from oxidative stress and damage.
   • Helps reduce inflammation and lowers the risk of chronic diseases.

3. Promotes Healthy Skin & Wound Healing

   • Stimulates collagen production, keeping skin firm and youthful.
   • Helps wounds heal faster and reduces scars.

4. Improves Iron Absorption

   • Enhances the absorption of non-heme iron (from plant sources), preventing anemia.

5. Supports Heart Health

   • Helps lower high blood pressure.
   • May reduce the risk of heart disease by improving blood vessel function.

6. Protects Eye Health

   • May lower the risk of cataracts and age-related macular degeneration (AMD).

7. Brain Health & Mood Regulation

   • Supports cognitive function and may help reduce the risk of neurodegenerative diseases.
   • Aids in the production of neurotransmitters like serotonin, improving mood.

Food Sources of Vitamin C

• Citrus fruits (oranges, lemons, limes)
• Strawberries, kiwi, papaya
• Bell peppers, tomatoes
• Broccoli, Brussels sprouts, spinach

Recommended Daily Intake

• Men: 90 mg/day
• Women: 75 mg/day
• Pregnant women: 85 mg/day
• Smokers: Need 35 mg more than the average intake

Supplementation & Precautions

• High doses (>2000 mg/day) can cause digestive issues (diarrhea, nausea).
• Best absorbed in smaller doses throughout the day.

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