Unlike other mammals, humans do not have the ability to make vitamin C in the body. Vitamin C, or ascorbic acid, is water-soluble, meaning your body utilizes what it needs from your diet and excretes the rest. Since vitamin C is not stored, it is important to eat a variety of foods containing it each day, explains the University of Maryland Medical Center.
Functions of Vitamin C
Vitamin C is an antioxidant that helps your immune system fight off foreign bacteria. When free radicals roam through your body damaging cells, antioxidants like vitamin C jump in for protection, reducing your risk of chronic illness. Vitamin C also plays a role in the formation of collagen, explains the Linus Pauling Institute. Your body uses collagen for healing wounds as well as giving structure to blood vessels, tendons, ligaments and bones. Lastly, vitamin C aids in the synthesis of norepinephrine, a neurotransmitter essential for proper brain function. For optimal health, women require 75 mg of vitamin C and men need as much as 90 mg daily.
Vitamin C Deficiency
Severe vitamin C deficiency is known as scurvy. This condition is rare in the United States since vitamin C is readily available in the diet. Symptoms include bruising or bleeding easily, hair loss and pain and swelling in joints. These symptoms occur because collagen diminishes or is broken down, weakening blood vessels, bone and connective tissue. Getting as little as 10 mg of vitamin C daily prevents scurvy.
Food Sources
Vitamin C occurs naturally in fruits and vegetables and is added to some fortified foods. One medium orange or kiwi provides about 70 mg of vitamin C, 1/2 cup of strawberries has 49 mg, and 1/2 cup of cubed cantaloupe provides 29 mg. For veggies, a 1/2-cup serving of red bell peppers provides 95 mg, 1/2 cup of steamed broccoli has 51 mg, a medium raw tomato contains 16 mg and 1/2 cup of Brussels sprouts has 48 mg, reports the National Institutes of Health's Office of Dietary Supplements. Fortified breakfast cereal or oatmeal can offer around 15 mg per 1-cup serving.
Too Much Vitamin C
Consuming more than 2,000 mg of vitamin C each day can have adverse effects on your health. Vitamin C is not very toxic, so you won't have serious implications at high intakes. Having an overabundance of vitamin C in your diet can cause intestinal distress such as cramping, nausea and diarrhea. Vitamin C helps your body absorb iron. If you consume too much vitamin C, it is possible that you can absorb a toxic amount of iron, explains the Office of Dietary Supplements. While this is not normally an issue for healthy adults, excessive iron absorption could lead to tissue damage. Speak to your doctor about the amount of vitamin C that is right for you.
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