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 water-soluble vitamin vital for numerous physiological functions. It plays a crucial role in immune defense, collagen synthesis, antioxidant activity, and disease prevention.

Recommended Dietary Allowance (RDA) for Vitamin C

The RDA for Vitamin C varies based on age, sex, and physiological conditions:

• Infants (0-6 months): 40 mg/day
• Children (1-13 years): 15-45 mg/day
• Adults (Men: 90 mg/day, Women: 75 mg/day)
• Pregnancy: 85 mg/day
• Lactation: 120 mg/day

Dietary Sources of Vitamin C

Vitamin C is abundantly found in various fruits and vegetables, including:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries, kiwi, papaya
• Bell peppers, broccoli, spinach
• Tomatoes, potatoes

Role in Health and Disease

Antioxidant Properties

Vitamin C acts as a potent antioxidant, neutralizing free radicals and reducing oxidative stress.

Immune System Support

It enhances the function of various immune cells, aiding in the defense against infections.

Wound Healing and Collagen Synthesis

Vitamin C is essential for collagen formation, crucial for wound healing and maintaining skin integrity.

Potential Therapeutic Uses

• May reduce the duration and severity of the common cold
• Supports cardiovascular health by lowering blood pressure
• May reduce cancer risk by preventing cellular oxidative damage
• Aids in iron absorption, preventing anemia

Conclusion

Vitamin C plays a fundamental role in maintaining optimal health. A balanced diet rich in Vitamin C sources ensures adequate intake to support various physiological functions and disease prevention.