Vitamin C, or ascorbic acid, is an essential water-soluble vitamin needed for good health. Fruit is one of the best sources of vitamin C. A 1-cup serving of orange juice provides 124 mg of vitamin C, 1 cup of strawberries contains 98 mg, 1 cup of raw oranges contains 96 mg and 1 cup of raw papaya provides 85 mg of vitamin C, according to the USDA National Nutrient Database. The body does not store vitamin C; therefore people who eat little or no fruit must obtain this important vitamin from alternative sources.
Functions
The body needs Vitamin C for making collagen, a protein found in skin, ligaments, tendons, cartilage and blood vessels. It also promotes wound healing and helps maintain healthy bones and teeth. Alongside vitamin E and beta-carotene, vitamin C functions as an antioxidant, which helps prevent the build-up of naturally occurring free radicals. The accumulation of free radicals may accelerate the aging process and increase the risk for cancer and heart disease, notes the University of Maryland Medical Center.
Deficiency
Severe vitamin C deficiency causes scurvy, a condition characterized by gum inflammation and bleeding, loose teeth, delayed wound healing, joint pain and fatigue. Signs of scurvy may appear within one month of consuming less than 10 mg of vitamin C per day. Vitamin C deficiency is rare in developed countries but people with poor diets, smokers, passive smokers and infants fed evaporated or boiled cow's milk may be at risk of inadequate vitamin C intake, according to the Office of Dietary Supplements.
Recommendations
The U.S. recommended dietary allowance for vitamin C for adults 19 years and older is 90 mg per day for males and 75 mg per day for females. Pregnant and breast-feeding women require 85 mg and 120 mg of vitamin C per day respectively. Smokers require an extra 35 mg of vitamin C daily due to oxidative stress caused by the chemicals in cigarette smoke, notes the Linus Pauling Institute.
Supplements
Natural or synthetic vitamin C supplements are available in pill, chewable tablets, powder, liquid and effervescent forms. Buffered or esterified forms of vitamin C may be gentler on the stomach. Supplements typically contain between 25 and 1,000 mg of vitamin C and should be taken daily with food. Seek medical advice before taking more than 1,000 mg of vitamin C daily, advises the University of Maryland Medical Center.
Other Sources
In addition to fruits and supplements, many vegetables are good sources of vitamin C. A 1-cup serving of raw, sweet red peppers provides 190 mg of vitamin C, 1 cup of cooked broccoli contains 101 mg, 1 cup of boiled Brussels sprouts contains 97 mg and 1 cup of boiled peas provides 77 mg of vitamin C, according to the USDA National Nutrient Database. Vitamin C is also added to fortified breakfast cereals.
Member Comments