Vitamin C (ascorbic acid) is a water-soluble micronutrient essential for human health, renowned for its potent antioxidant properties. As an electron donor, it neutralizes reactive oxygen species (ROS) and free radicals—unstable molecules with unpaired electrons that damage cellular components.
Free radicals arise from endogenous processes (e.g., mitochondrial respiration) and exogenous sources (e.g., pollution, UV radiation). These reactive molecules oxidize lipids, proteins, and DNA, accelerating cellular dysfunction linked to aging, neurodegenerative diseases (e.g., Alzheimer’s), and cancer. For instance, lipid peroxidation disrupts cell membranes, while DNA mutations may initiate carcinogenesis.
Vitamin C mitigates oxidative stress by directly scavenging free radicals like hydroxyl and superoxide radicals, stabilizing them via electron donation. It also regenerates other antioxidants, such as vitamin E, amplifying cellular defense. A 2017 study in *Nutrients* demonstrated that vitamin C reduces markers of oxidative damage, including lipid peroxidation, in human plasma. Moreover, its role in collagen synthesis supports tissue repair, countering age-related degeneration.
Epidemiological studies associate higher vitamin C intake with reduced cancer risk. The National Institutes of Health notes that plasma vitamin C levels inversely correlate with chronic inflammation, a precursor to malignancy. However, its antioxidant efficacy depends on bioavailability; humans cannot synthesize vitamin C, necessitating dietary intake.
Adults should aim for 75–90 mg daily, obtainable from citrus fruits, strawberries, bell peppers, and broccoli. Heat-sensitive, these foods are best consumed raw. While supplements can address deficiencies, excessive intake (>2,000 mg/day) may cause gastrointestinal distress.
In conclusion, vitamin C’s dual role as an antioxidant and cofactor in vital processes underscores its importance in preventing oxidative stress-related pathologies. Prioritizing whole-food sources ensures optimal absorption, fortifying long-term health resilience.
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