Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for human health. It is a powerful antioxidant that helps to protect the body’s cells from damage caused by free radicals. It is also important for the production of collagen, a protein that helps to form skin, tendons, ligaments, and blood vessels.

Sources:

Vitamin C is found naturally in many fruits and vegetables, including oranges, lemons, limes, strawberries, kiwi, papaya, pineapple, bell peppers, spinach, and broccoli. It can also be taken as a dietary supplement in the form of tablets or capsules.

Benefits:

Vitamin C has many health benefits, including:

• Supporting a healthy immune system
• Protecting the body from infection
• Helping the body to absorb iron
• Supporting the production of collagen
• Acting as an antioxidant to protect the body’s cells from damage
• Helping to reduce the risk of heart disease, stroke, and certain cancers

Recommended daily intake: The recommended daily intake of vitamin C varies depending on age, sex and other factors. The recommended daily intake for adult men is 90 mg and for adult women is 75 mg.

Side effects:

Vitamin C is considered safe when taken in recommended doses. However, taking high doses of vitamin C can cause side effects such as stomach upset, diarrhea, nausea, and kidney stones. It is also important to note that taking high doses of vitamin C supplements may interfere with certain laboratory tests, so it is important to tell your doctor if you are taking vitamin C supplements before having any lab work done.

It is important to note that it is best to get the recommended daily intake of Vitamin C from a balanced diet, rather than relying solely on supplements.