Functions of Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient required for the body to function properly. It is a water-soluble vitamin that is not produced by the body, so it must be taken through diet or supplements.

Vitamin C has several important functions in the body. Vitamin C helps support the immune system by protecting cells from oxidative stress and helping to neutralize harmful substances that can enter the body. In addition, it plays an important role in the synthesis of collagen, a protein that is important for the structure and function of skin, blood vessels, and other tissues.

Acting as an antioxidant, vitamin C helps to neutralize harmful reactive oxygen species (ROS) and protect cells from damage. Vitamin C is also essential for the production of collagen and other proteins important for wound healing.

Symptoms of Vitamin C Deficiency in the Body

Vitamin C deficiency, also known as scurvy, is a condition that occurs as a result of the individual not getting enough vitamin C. In cases where vitamin C, which is extremely necessary for the body, is not sufficient, some negative effects can be observed.

Fatigue: Vitamin C plays a role in energy production in cells, so its deficiency can cause fatigue.
Weakness: Vitamin C deficiency can lead to muscle weakness, making it difficult to perform physical activities.
Skin Problems: Vitamin C is essential for the synthesis of collagen, an important protein for the structure and function of the skin. In case of deficiency, dry, scaly skin and slow-healing wounds may occur.
Swelling, tenderness, or pain in the gums: Vitamin C deficiency can cause the gums to swell and bleed easily, causing pain and various gum disorders.
Dry and falling hair: Vitamin C deficiency can cause dry and damaged hair that falls out quickly.
Rough and dry skin: Vitamin C deficiency can cause rough, dry, and bumpy skin.
Swelling and joint pain: Vitamin C deficiency can make it possible for joints to swell and become painful.

Untreated vitamin C deficiency can lead to more serious health problems such as anemia, infection, and nerve damage. It is extremely important to seek medical attention from a health professional if any of the negative symptoms are felt.

Vitamin C Containing and Immune Supporting Foods

Vitamin C is an essential nutrient necessary for the body's immune system to function properly. This vitamin can be found in many foods.

Citrus fruits: Oranges, lemons, and grapefruit are good sources of vitamin C.
Berries: Strawberries, raspberries, and blackberries are all rich in vitamin C.
Vegetables: Bell peppers, broccoli, and spinach are good sources of vitamin C.
Tomatoes: Tomatoes are a good source of vitamin C, as well as other nutrients such as lycopene.
Melons: Melons such as cantaloupe and honeydew are rich in vitamin C.
Potatoes: Potatoes (especially sweet potatoes) are a good source of vitamin C.
Herbs: Fresh herbs such as parsley and coriander are extremely rich in vitamin C.

To ensure that you get enough of this essential nutrient, it is very important to implement a diet menu that includes a variety of sources of vitamin C. In cases where the dietary program is not effective enough, it is possible to consume this vitamin in different forms. However, it is extremely important to consult a health professional before taking a supplement and to eliminate vitamin deficiency in line with the doctor's advice.

Side Effects of High-Dose Vitamin C Supplements

Vitamin C is tolerated by the body when consumed in appropriate amounts. However, taking too much vitamin C supplements can cause several side effects.

Stomach upset: Overdose of vitamin C; can cause digestive problems such as diarrhea, nausea, and cramps.
Kidney stones: Vitamin C is a water-soluble vitamin, but high doses can cause kidney stones in some people. At this point, individuals who think they are at risk are recommended to take vitamin supplements under the supervision of a doctor.
Allergic reactions: Some people may experience allergic reactions to vitamin C, such as hives or difficulty breathing. To eliminate this side effect, it is extremely important to consult a healthcare professional and perform the relevant tests before vitamin supplementation.
Interactions with medicines: High doses of vitamin C may affect the performance of some medications such as aspirin and blood thinners.

It is important to consume vitamin C in appropriate amounts to avoid such side effects. Recommended daily intake of vitamin C for adults; 75-90 mg per day for women and 90-120 mg per day for men. It is generally safe to consume 2000 mg of vitamin C per day, but some people may be more sensitive to the effects of the vitamin and may experience side effects even at lower doses. It is important for people who think they need to take high doses of vitamin C or who experience any side effects to talk to a health professional.