Vitamin C is a water-soluble vitamin necessary for proper growth, development, and repair of the body. Vitamin C cannot be made by the body so it must be obtained through diet and/or supplements.

Function

Vitamin C is responsible for collagen synthesis which is found in connective tissue and helps with wound healing. Vitamin C also acts as an antioxidant and regenerator of other antioxidants within the body thereby protecting eye tissues, sperm proteins, and DNA. Additionally, vitamin C aids in the absorption of iron.

Deficiency

Insufficient vitamin C can result in:

• Bruising or bleeding easily due to weakened collagen containing tissues (blood vessels, cartilage, etc.)
• Poor wound healing
• Slow recovery from infections
• Fatigue
• Depression
• Gum inflammation

Deficiency is not common in developed countries. However, there are certain people who are at risk for Vitamin C inadequacy. Inadequacy is defined as intake less than 10 mg/day for many weeks. Those at risk include:

• Smokers and those exposed to second hand smoke - smoking causes oxidation in the body and reduces the amount of vitamin C in the body. These individuals should aim to get 35 mg additional vitamin C a day.
• Those lacking variety in their diet - vitamin C can be found in many foods; however people who do not vary their diet such as alcohol or drug addicts, elderly, food faddists, mentally ill, and the impoverished may have difficulty obtaining adequate vitamin C.
• Individuals with certain health conditions - Intestinal malabsorption, cancer, and renal disease are just a few health conditions that may affect the way the body absorbs and/or uses vitamin C.

Dietary Reference Intake (DRI)

The recommended daily intake for vitamin C is:

• For men 19 and older: 90 mg/day
• For women 19 and older: 75 mg/day

The upper limit, or the amount nearing toxicity, for vitamin C is 2,000 mg/day.

Toxicity

Because vitamin C is a water -soluble vitamin, the kidneys will remove any extra that is not needed by the body. However, consuming large amounts of vitamin C, as little as 1,000 mg, may lead to:

• Nausea
• Diarrhea
• Cramps
• Other gastrointestinal issues
• Increased risk of kidney stones

Research has shown that taking large amounts of vitamin C will not reduce the risk of the common cold or significantly speed up recovery time.

Food Sources

Fruits and vegetables are the best sources for vitamin C. Rich sources include:

• Papaya - 1 = 313% of daily value
• Cauliflower - 1 cup raw = 86% of daily value
• Bell Peppers - 1 cup raw = 195% of daily value
• Broccoli - 1 cup raw = 135.5% of daily value
• Oranges -1 - 116% of daily value
• Kale - 1 cup cooked = 88% of daily value

Other Considerations

Vitamin C is easily affected by air, water, and temperature. Freezing, thawing, blanching, and cooking can result in a significant loss of vitamin C. In order to receive all nutritional benefits from your diet, eat a variety of cooked and raw foods.