Vitamin C is one of the vitamins that can help in maintaining our health. Because the body cannot produce the vitamin, everyone is encouraged to take supplements, foods or fruits that contain vitamin C every day. For adults, the recommended daily intake is 75-90mg. As for children aged 13 years and under, it is recommended to consume vitamin C at least 25-45mg per day.

Vitamin C plays a role in maintaining health and repair of tendons, corneas, blood vessels, bones, teeth and skin due to its ability to produce collagen. Vitamin C is also beneficial in maintaining heart health, thereby reducing the risk of heart-related diseases. Its high antioxidant content also makes vitamin C play a role in reducing the risk of cancer. As an antioxidant, vitamin C can also prevent LDL oxidation, reduce oxidation which can damage the stomach, and facilitate absorption of iron in the body.

In several studies, it was found that scars heal faster in people with adequate vitamin C intake. Experts believe that this cannot be separated from the contribution of vitamin C in producing collagen. Antioxidants in vitamin C can also help repair body tissue and reduce damage from inflammation or oxidation. Also, vitamin C has also been used in cancer treatment by several doctors. In a study conducted by Weill Cornell Medical College, vitamin C in cancer patients was found to slow down the growth process of the cancer cells.

Fruits and vegetables are considered as excellent sources of vitamin C. As we know, citrus fruits such as oranges and lemons are rich in vitamin C. Spinach, tomatoes, potatoes, strawberries, and red peppers are some vegetables and fruits that are also rich in vitamin C.

In general, vitamin C deficiency can cause scabies, fatigue, swelling of the joints, and inflammation of the gums. If left untreated, collagen synthesis in the body will be disrupted and cause weakening of the connective tissue.

Text by Anggie Triana
Stock photos from Shutterstock

Source:

• Martirosyan, D., and Pacier, C. (2015). Vitamin C: optimal dosages, supplementation and use in disease prevention. Functional Foods in Health and Disease, 5(3): 89-107.
• Medical News Today - Vitamin C: Why is it important? (2017). https://www.medicalnewstoday.com/articles/219352.php, April 8, 2019.