Vitamin C, a water-soluble vitamin that's also known as ascorbic acid, exists naturally in citrus fruits, tomatoes, tomato juice, potatoes and other fruits and vegetables. Many fortified foods contain added vitamin C. This essential nutrient performs a variety of important functions in the body. Adult men that are 19 years of age and over should get 90 mg of vitamin C per day, and adult women that are 19 years of age and up should get 75 mg per day, according to the National Institutes of Health's Office of Dietary Supplements.
Biosynthesis and Metabolism
The body requires vitamin C for the biosynthesis of collagen, a component of connective tissue that plays an important role in the healing of cuts and wounds. Vitamin C also plays a role in the biosynthesis of L-carnitine and some neurotransmitters, as well as in protein metabolism and the formation of protein used to make skin, ligaments, tendons and blood vessels.
Antioxidant Function
Vitamin C functions as an antioxidant, protecting cells from free radical damage and limiting the formation of carcinogens. Vitamin C can also regenerate other antioxidants in the body, such as vitamin E. Vitamin C and other antioxidants may help prevent or delay heart disease and some cancers, according to the National Institutes of Health's Office of Dietary Supplements.
Immune Function
Vitamin C plays an important role in immune function. However, research does not suggest that vitamin C supplementation reduces the incidence of common colds. Furthermore, taking vitamin C after the onset of a cold does not seem to affect the symptoms. However, vitamin C's antihistamine effect may shorten the duration of colds and reduce the severity of symptoms in people who take regular supplements.
Iron Absorption
Vitamin C boosts the body's absorption of nonheme iron from plant-based foods such as legumes and some fruits and vegetables. Inadequate absorption of iron can cause iron deficiency anemia, a condition characterized by weakness, fatigue, decreased immune function and difficulty concentrating.
Scurvy Prevention
Insufficient intake of vitamin C can cause scurvy, a disease once common among people who spent long periods of time on ships. Scurvy can cause fatigue, weakness, capillary fragility and gum disease. Scurvy is a rare occurance in the United States.
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