Vitamin C: Recommended Dietary Allowance (RDA), Dietary Sources, and Its Role in Health and Disease

Introduction

Vitamin C, also known as ascorbic acid, is an essential nutrient vital for various physiological processes. It plays a crucial role in immunity, collagen synthesis, and antioxidant defense.

Recommended Dietary Allowance (RDA)

The daily recommended intake of Vitamin C varies by age, sex, and physiological conditions. According to established guidelines:

• Adult males: 90 mg/day
• Adult females: 75 mg/day
• Pregnant women: 85 mg/day
• Lactating women: 120 mg/day
• Smokers require an additional 35 mg/day

Natural and Fortified Dietary Sources

Natural Sources

Vitamin C is predominantly found in fresh fruits and vegetables:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries, kiwi, and papaya
• Leafy greens (spinach, kale)
• Bell peppers and tomatoes

Fortified Sources

Several food products are fortified with Vitamin C to prevent deficiency:

• Fortified cereals
• Vitamin C-enriched fruit juices
• Dietary supplements

Role in Health and Disease

Immune Function

Vitamin C enhances the immune system by promoting white blood cell function, reducing inflammation, and shortening the duration of colds.

Antioxidant Protection

Acts as a potent antioxidant, neutralizing free radicals and reducing oxidative stress, which may lower the risk of chronic diseases such as cardiovascular disease.

Collagen Synthesis

Essential for collagen production, which supports skin health, wound healing, and connective tissue maintenance.

Deficiency and Associated Disorders

Vitamin C deficiency leads to scurvy, characterized by bleeding gums, joint pain, and fatigue. Severe deficiency can impair wound healing and immune function.

Conclusion

Vitamin C is an indispensable nutrient for maintaining overall health. Consuming a balanced diet rich in natural and fortified sources ensures optimal physiological benefits.