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Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well-known antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.

The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

Vitamin C deficiency can lead to dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; weakened enamel of the teeth; swollen and painful joints; anemia; decreased ability to ward off infection; and, possibly, weight gain because of slowed metabolic rate and energy expenditure. A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

Vitamin C is water soluble and is regularly excreted by the body. Therefore, toxicity is very rare. Amounts greater than 2,000 mg/day, however, are not recommended because such high doses can lead to stomach upset and diarrhea.

The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Vitamin C should be consumed every day because it is not fat-soluble and, therefore, cannot be stored for later use.

The recommended daily intakes of dietary vitamin C (according to the U.S. RDA) are listed below.

Pediatric

• Neonates 1 to 6 months: 30 mg
• Infants 6 to 12 months: 35 mg
• Children 1 to 3 years: 40 mg
• Children 4 to 6 years: 45 mg
• Children 7 to 10 years: 45 mg
• Children 11 to 14 years: 50 mg
• Adolescent girls 15 to18 years: 65 mg
• Adolescent boys 15 to18 years: 75 mg

Adult

• Men over 18 years: 90 mg
• Women over 18 years: 75 mg
• Breastfeeding women: first 6 months: 95 mg
• Breastfeeding women: second 6 months: 90 mg

Because smoking depletes vitamin C, people who smoke generally need an additional 35 mg/day.

Vitamin C Benefit:

Ascorbic acid, or vitamin C, aids in many functions of the body, including the absorption of iron. Large doses of C do not usually cause toxicity because, as a water-soluble vitamin, it is simply excreted in the urine. People who tend to form kidney stones may find their condition aggravated by vitamin C supplementation or mega-dosing.

It helps promote a healthy immune system, helps wounds heal, maintains connective tissue and aids in the absorption of iron.

Vitamin C Deficit: A lack of vitamin C is usually found in malnourished older adults, leading to nutritional disease such as scurvy, anemia, bruising, bleeding gums or weak teeth.

Vitamin C sources: Citrus fruits, green peppers, strawberries, tomatoes, broccoli, sweet and white potatoes are all good sources of Vitamin C.

Do we get enough vitamin C?

According to recent surveys of the U.S. Department of Agriculture (USDA), the average intake of vitamin C by American adults was over the AI for vitamin C. Women tended to consume less than men of the same age. Most nutrition scientists believe that there are no known advantages in consuming excessive amounts of vitamin C. The majority of vitamin C is consumed through fruits and vegetables in the diet.

How can we get enough vitamin C?

Eating a variety of foods that contain vitamin C is the best way to get an adequate amount each day. Healthy individuals who eat a balanced diet rarely need supplements. Select foods that are good sources of vitamin C as you follow the Dietary Guidelines.

How to prepare foods to retain vitamin C.

Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C:

• Serve fruits and vegetables raw whenever possible.
• Steam, boil, or simmer foods in a very small amount of water, or microwave them for the shortest time possible.
• Cook potatoes in their skins. Be sure to wash the dirt off the outside of the potato.
• Refrigerate prepared juices and store them for no more than two to three days.
• Store cut, raw fruits and vegetables in an airtight container and refrigerate—do not soak or store in water. Vitamin C will be dissolved in the water.

Special Facts

If you are a smoker, you need more Vitamin C!

Vitamin C requirements increase during pregnancy! Read about it!

Vitamin C benefits congestive heart failure patients! Read about it!

Vitamin C protects against cataracts! Read about it!

Vitamin C may help intermittent claudication! Read about it!

Vitamin C may help vascular disease! Read about it!