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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in various processes in the body. It is found in many fruits and vegetables, including oranges, kiwis, strawberries, bell peppers, broccoli, and spinach.

Vitamin C is essential for the growth, development, and repair of all body tissues. It is also important for the production of collagen, a protein that provides structure to the skin, bones, and cartilage. As a powerful antioxidant, vitamin C helps to protect cells from oxidative stress and damage caused by free radicals.

Our bodies cannot produce vitamin C, so we need to obtain it from our diet or supplements. A deficiency in vitamin C can lead to scurvy, a rare but serious disease characterized by fatigue, muscle weakness, and joint and muscle aches.

While vitamin C is important for overall health, it is also believed to have benefits for the immune system. Some studies have suggested that high doses of vitamin C may help to prevent or reduce the severity of colds, although the evidence is mixed.

It is generally recommended that adults consume 65 to 90 milligrams of vitamin C per day, which can easily be achieved through a balanced diet. However, some people may require higher doses for certain health conditions or due to lifestyle factors such as smoking.

While vitamin C is generally safe for most people when taken in recommended doses, excessive doses can cause digestive upset and other side effects. Always consult a healthcare professional before starting any new supplements.