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Vitamin C is a powerful antioxidant that helps with immune function.

Vitamin C or ascorbic acid, as chemically termed, is a water-soluble vitamin. It is an antioxidant, an essential cofactor in collagen synthesis, important for iron absorption from food, acts as an antihistamine, stimulates the immune system, accelerates wound healing and participates in other metabolic processes. Vitamin C as an antioxidant can act preventively against cancer, protects cataracts, prolongs life and relieves the signs of colds. So it plays a really important role in the functioning of our body.

It is found mainly in fruits and vegetables, and some other foods. Interestingly, lemon among other fruits does not contain the highest content of vitamin C, as most people believe. The highest amount is found in acerola, black currant, parsley and pepper.

The recommended daily intake is 100 mg for adults. Gastrointestinal problems (diarrhoea, nausea, abdominal cramps) may occur at doses higher than 1000 mg of vitamin C per day. Deficiency, however, can lead to scurvy disease, which is initially manifested by inflammation of the gums and tooth loss, growth and bone formation disorders.

If you do not eat enough foods rich in vitamin C, it is recommended to add vitamin C in the form of dietary supplements. There is also a need for a higher intake of vitamin C in various disease states where the absorption of vitamin C is lower (taking medication, diabetes…), for athletes, in the treatment of burns and severe wounds, dialysis patients, stress and smokers.

Taken from: Grosso G. in sod., 2013.  Effects of vitamin C on health: a review of evidence.

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