Facts about Vitamin C.

 

 

Why do we need vitamin C?

 

Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps slow down or prevent cell damage. It is needed to maintain healthy body tissues and

the immune system. Vitamin C also helps our bodies absorb iron from plant foods. 

 

 

 

What happens if we don’t get enough vitamin C?

 

Vitamin C is found in many foods we eat and deficiency is rare. Scurvy, the disease caused by vitamin C deficiency, was

common generations ago. Seamen who lived at sea for months at a time and ate no fresh fruits or vegetables often got scurvy. Today, scurvy is rare in the U.S. Still, not getting

enough vitamin C can lead to anemia, bleeding gums, infections, dry and splitting hair, and poor wound healing.

 

 

How much vitamin C do we need?

 

The following table lists recommended daily intakes of

vitamin C. People who smoke need an additional 35 milligrams of vitamin C every day.

 

 

 

     Life Stage                          Amount (mg/day)

 

Men, ages 19+                                    90

 

Women , ages 19+                             75

 

Pregnancy

Ages 18 and younger                         80

Ages 19 and older                              85

Breastfeeding

Ages 18 and younger                         115

Ages 19 and older                              120                           

mg = milligrams of vitamin C

 

 

 

How can we get enough vitamin C? 

 

The best way to get enough vitamin C is through foods

rather than supplements. Fruits and vegetables are

the best sources. Rich sources of this vitamin include citrus fruits and citrus fruit juices, sweet peppers, papayas, and

strawberries.

 

 

      Food                                       Vitamin C 

                                                    (mg/serving)

 

Papaya, 1 medium                                   300

 

Potato, baked, 1 medium                       200

 

Strawberries, halved, 1 cup                   165

 

Cantaloupe, ¼ medium

melon                                                         140

 

Orange, 1 medium                                   130

 

Red or yellow sweet pepper,

raw, medium                                            120

 

Broccoli, cooked, ½ cup                        90

 

Cabbage, raw ½ cup                               35

 

 

mg = milligrams of vitamin C

 

 

 

What about fortified foods?

 

Some juices and cereals have vitamin C added. The amount of

vitamin C in each product varies. Check the nutrition

label to see how much vitamin C the product contributes to your daily need.

 

 

How should foods be prepared to retain vitamin C?

Vitamin C is easily destroyed during preparation, cooking, or storage. To retain vitamin C in foods, follow these tips:

 

⊗ Eat raw fruits and vegetables as soon as possible after buying them.

 

⊗ Cut vegetables just before eating or cooking. 

 

⊗ Cook vitamin C-rich foods quickly in as little water as possible.

 

⊗ Microwave, steam, or stir-fry vegetables to retain the most vitamin C; do not overcook.

 

 

What about supplements?

 

Healthy individuals who eat plenty of fruits and vegetables

rarely need vitamin C supplements. Contrary to popular opinion, taking vitamin C supplements does not

prevent colds. However, some studies show that vitamin C supplements may decrease the duration of a cold.

 

 

How much is too much?

 

If you do take a supplement, do not get more than 2000 mg/day of vitamin C from foods and supplements.

Although excess vitamin C is mostly eliminated in the

urine, high doses can cause headaches, frequent urination,

diarrhea, and nausea. People with a history of kidney stones

should avoid high levels of vitamin C.