Vitamin C is a water-soluble vitamin --- your body does not produce or store vitamin C, making it necessary to consume the vitamin every day. All fruits and vegetables contain vitamin C in varying amounts. According to the U.S. Department of Agriculture, American adults, on average, consume higher amounts of vitamin C than the recommended daily Adequate Intake.
Fruits
Fruits that contain 12 mg or more in a serving are considered high in vitamin C. These fruits include apricots, blackberries, cantaloupe, carambola or star fruit, gooseberries, grapefruit, guavas, kiwifruit, lemons and limes, honeydew melons, papayas, pineapples, oranges, raspberries, strawberries, tangerines and watermelon. Fruits that contain between 6 mg and 12 mg of vitamin C are considered to be good sources of vitamin C, and include bananas, sweet cherries, mangoes, nectarines, peaches, pears and plums.
Vegetables
The Produce for Better Health Foundation also considers vegetables that contain 12 mg or more of vitamin C to be high in vitamin C. These vegetables include bell peppers, broccoli, brussels sprouts, green and red cabbage, cauliflower, collard greens, hot chili peppers, okra, onion, potatoes, radishes, rutabagas, spinach, summer squash and sweet potatoes. Vegetables considered good sources of vitamin C include artichokes, asparagus, carrots, celery, corn, cucumbers and green beans.
Functions
Vitamin C is necessary for the proper functioning of your body. It is essential for the formation of collagen --- a protein that forms skin, scar tissue, tendons, ligaments, muscles and blood vessels. Vitamin C helps the body repair and maintain bones, teeth, cartilage and capillaries, and assists in the absorption of iron into the blood. Vitamin C is also an antioxidant, which helps protect and repair the body from damaging free radicals. Antioxidants can also help reduce damage caused by environmental toxins.
Daily Requirements
The Food and Nutrition Board at the Institute of Medicine recommends men age 19 and older consume 90 mg per day of vitamin C, while women age 19 and older should consume 75 mg per day. Adolescent boys ages 14 to 18 need 75 mg per day, while adolescent girls ages 14 to 18 should consume 65 mg per day. Women who are pregnant should consume between 80 and 85 mg per day of vitamin C, and women who are breast-feeding need between 115 and 120 mg per day.
Member Comments