Vitamin C is a water-soluble vitamin that your body cannot make on its own. This means you must take in enough vitamin C via your daily diet to give your body enough of this vitamin. One of the most important functions vitamin C serves in your body is in the production of elastic connective tissue, also known as collagen.
Collagen Significance
Collagen fibers are tough, elastic tissues in your body composed of protein fibers. You can find collagen in your tendons, ligaments and the dermis of your skin. As you age, your collagen fibers begin to break down, which can cause wrinkling and sagging of your skin. Your body uses vitamin C to create collagen fibers in your body.
Deficiency
Without enough vitamin C in your daily diet, you can experience a condition known as scurvy. In the late 1700s, this was a common condition among sailors who did not eat enough vitamin C-containing foods on long journeys. Scurvy causes symptoms like bone softening, tooth loss, hair loss and easy bruising. If the condition progresses, it can have deadly consequences. This is why some people take vitamin C supplements to prevent premature aging and maintain healthy skin and hair.
Antioxidant
In addition to building collagen, vitamin C can have protective effects on your connective tissue. This is because vitamin C is a powerful antioxidant, meaning it can neutralize harmful substances called free radicals in your body. You can be exposed to free radicals from pollutants, cigarette smoke and the sun's ultraviolet rays. These free radicals can break down collagen at a faster pace, which is one of the causes of premature aging. Therefore, your body needs vitamin C to both build and preserve collagen levels in your body.
Recommended Intake
The recommended daily intake for adults older than age 19 is 90 mg of vitamin C per day for men and 75 mg per day for women. However, you need about 35 mg more if you smoke, because vitamin C is needed to neutralize free radicals from smoking. Although all fruits and vegetables contain some level of vitamin C, some sources have more vitamin C than others. Fruits high in vitamin C include cantaloupe, mango, papaya, strawberries and watermelon. Vegetables also are a good source of vitamin C. Incorporate sources like broccoli, red peppers, spinach, sweet potatoes, tomatoes and winter squash to ensure you get enough in your daily diet.
References
- Linus Pauling Institute; Vitamin C; Jane Higdon, Ph.D.; November 2009
- MedlinePlus; Vitamin C; February 2011
- Moment of Science; Vitamin C and Collagen; Don Glass; September 2003
- Perricone M.D.; The Vitamin C Ester Innovation for Better Skin; Dr. Nicholas Perricone
- Britannica Online Encyclopedia: Collagen
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