Vitamin C

Sources of Vitamin C

Fruits

Particularly rich in blackcurrants, kiwis, citrus fruits, strawberries, and melons.

Vegetables

Includes peppers, tomatoes, greens like spinach and kale, and potatoes.

Supplements

Often used to boost Vitamin C intake, especially in dietary deficiencies.

Functions of Vitamin C

Collagen Formation: Essential for the synthesis of connective tissue collagen, vital for wound healing, skin health, and bone strength.

Immune System Support: Crucial for the functioning of the immune system.

Antioxidant Activity: Protects cells from oxidative stress by neutralizing free radicals.

Effects of Vitamin C Deficiency

Scurvy: A severe deficiency leads to scurvy, characterized by bleeding gums, joint pain, and poor wound healing.

Immune Dysfunction: Reduced ability to fight infections and recover from illnesses.

Skin Problems: Poor skin health due to impaired collagen production.

Recommended Dietary Allowances (RDAs) for Vitamin C

Adults

75-90 mg per day, with an additional 35 mg for smokers due to increased oxidative stress.

Pregnant Women

85 mg per day.

Lactating Women

120 mg per day.

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Properties of Vitamin C

Physical Nature

A white crystalline acid with a sweet/sour taste.

Solubility and Stability

Water-soluble but unstable – easily lost during storage, food preparation, cooking, and exposure to light and air.

Sensitivity

Destroyed by alkalis, oxidase, and dehydration processes.

Example Exam Questions and Answers

1. What are the major dietary sources of Vitamin C?

The major dietary sources of Vitamin C are fruits, especially citrus fruits, blackcurrants, kiwis, strawberries, and melons, and vegetables like peppers, tomatoes, and greens.

2. Describe the biological functions of Vitamin C.

Vitamin C is crucial for the formation of collagen, supporting immune function, and acting as an effective antioxidant.

3. Explain the properties and stability of Vitamin C.

Vitamin C is a white crystalline acid with a sweet/sour taste. It is water-soluble but unstable, being easily destroyed by exposure to light, air, alkalis, oxidase, and during food preparation and cooking.