Vitamin C is essential for numerous bodily functions, primarily focusing on growth, repair, and overall health. It's a vital nutrient, not produced by the body, and must be obtained through diet or supplementation.
Key Roles of Vitamin C:
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Collagen Production: Vitamin C is crucial for the synthesis of collagen, a key protein forming the building blocks of skin, cartilage, tendons, ligaments, and blood vessels. Mayo Clinic and Mount Sinai highlight this critical role. Without sufficient Vitamin C, collagen production is compromised, impacting tissue repair and overall health.
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Wound Healing: The body utilizes Vitamin C extensively during wound healing processes. Its role in collagen synthesis is central to this function.
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Bone and Tooth Maintenance: Vitamin C contributes to the maintenance and repair of bones and teeth. This function is linked to its role in collagen production, essential for bone structure and strength.
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Antioxidant Properties: Vitamin C acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Healthline mentions the impressive antioxidant benefits. This protective effect contributes to overall health and disease prevention.
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Iron Absorption: Vitamin C enhances the absorption of dietary iron, a crucial element for red blood cell production and oxygen transport. StatPearls details Vitamin C's role as a co-factor in iron metabolism.
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Immune System Support: While not directly stated as a primary function in the provided references, Vitamin C's overall role in tissue repair and antioxidant activity contributes to a healthy immune system.
Daily Requirements and Sources:
Adults aged 19-64 generally need 40mg of Vitamin C daily, readily obtainable through a balanced diet. NHS emphasizes obtaining Vitamin C through diet for optimal health benefits, rather than solely relying on supplements. Good sources include citrus fruits, berries, and various vegetables.
