what is vitamin c

Vitamin C, also known as ascorbic acid, is an essential nutrient that the body needs for normal growth and development. It is a water-soluble vitamin that is involved in the growth and repair of tissues, the formation of an important protein called collagen, and the absorption of iron. Vitamin C is also an antioxidant that helps protect the body's cells against the damaging effects of free radicals. Good food sources of vitamin C include citrus fruits, strawberries, kiwifruit, red and green peppers, and broccoli. Vitamin C deficiency is rare in developed countries, but it can occur in people with a limited diet that provides less than 10 mg daily for one month or longer, or in those who smoke or are exposed to secondhand smoke. The recommended dietary allowance (RDA) for vitamin C varies depending on age, sex, and life stage, and ranges from 15 mg to 120 mg per day