Vitamin C (Ascorbic acid) 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.
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.
Food Sources: 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.
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.
