Discuss the requirement of Vitamin C in the body and what can happen when deficient in it

The Importance of Vitamin C in the Body

Vitamin C, also known as ascorbic acid, is an essential nutrient required for various metabolic reactions in the body. Its principle function is to maintain the health of the body's connective tissue, as well as to act as an antioxidant (National Institutes of Health, 2021).

Vitamin C Functions

This vitamin plays a crucial role in the synthesis of collagen, a protein required for the maintenance and repair of blood vessels, skin, and bones. It is also involved in the synthesis of neurotransmitters necessary for brain function. In addition, it aids in the absorption of iron and helps strengthen the immune system (National Institutes of Health, 2021).

Vitamin C Deficiency

When the body lacks sufficient vitamin C, a number of physical symptoms and health issues may arise. These include fatigue, weight loss, joint and muscle aches, and a decreased resistance to infection. In severe cases, a disease called scurvy can develop. Symptoms of scurvy include anemia, debility, swelling, and ulceration of the gums and loss of teeth (National Health Service, 2018).

The Ideal Daily Intake of Vitamin C

The recommended daily allowance for vitamin C varies depending on age, sex, and life stage. For adults, the average daily intake should typically be between 75-90 mg. For children, it varies between 15-45 mg. Pregnant or breastfeeding women require a higher intake (National Institutes of Health, 2021).

How to Maintain Adequate Vitamin C Levels

To ensure adequate vitamin C levels in the body, incorporate a diverse range of fruits and vegetables into your diet. Foods particularly high in vitamin C include citrus fruits, strawberries, kiwi, bell peppers, and greens (National Institutes of Health, 2021).