Vitamin C is a water-soluble vitamin that is sometimes called ascorbic acid.
Our body cannot store vitamin C, so all that is consumed gets transported to the body tissues and any extra gets removed with the urine.
Supports a healthy immune system
Protects cells from the oxidative stress
Assists with iron absorption
Supports collagen synthesis
Vitamin C supports the immune system by enhancing the body’s immune cells’ ability to fight infection1.
At the same time, it serves as an antioxidant that helps protect body tissues against the effects of free radicals — molecules produced when your body breaks down food or is exposed to negative environmental factors (e.g., tobacco smoke, radiation from the sun, X-rays).
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from plant sources. It may also reduce the risk of iron deficiency.
Vitamin C is needed for the synthesis and maintenance of collagen. Collagen is an integral part of connective tissue and is a major component of bones, skin, cartilage, tendons and muscles.
Age group | Male (mg/day) | Female (mg/day) |
|---|---|---|
1-2 years | 35 | 35 |
3-6 years | 50 | 50 |
7-12 years | 70 | 65 |
13-18 years | 105 | 80 |
18 years and older | 105 | 85 |
Pregnant Woman | 100 | |
Lactating Woman | 135 |
As vitamin C cannot be stored in the body it must be consumed daily through food or supplements.
Fruits
Vegetables
Vitamin C Supplements
Severe vitamin C deficiency happens in people who have poor access to food. It can lead to a disease called scurvy which causes anemia, bleeding gums, bruising and poor wound healing.
Tobacco smokers, both active and passive smokers, have lower levels of vitamin C in their blood and higher chances of vitamin C insufficiency3.
Vitamin C helps the body launch strong and effective immune responses to the pathogen challenges.
References:
1 Carr AC, Maggini S. Nutrients. 2017 Nov 3;9(11):1211.
2 Singapore Health Promotion Board https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances Assessed on October 28, 2022
3 Schectman G et al. Am J Public Health. 1989 Feb;79(2):158-62.
SG.2022.32504.AND -PND.1 (v1.0)
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