Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that your body cannot make on its own. It must come from your diet and is an antioxidant that it is used in your body for normal growth and tissue repair. The amount of vitamin C you need each day depends on your age and gender. Pregnancy and smoking are also factors that affect your recommended intake of vitamin C.
Recommended Dietary Allowance
According to the Office of Dietary Supplements of the National Institutes of Health, the recommended dietary allowance, or RDA, for vitamin C is 90 mg for males ages 19 and older and 75 mg for females of the same age group. Adult pregnant women should consume 85 mg of vitamin C each day, and women who are breastfeeding should increase vitamin C intake to 120 mg each day. Individuals who smoke require 35 mg more of vitamin C each day than nonsmokers.
Functions
Vitamin C plays a role in many of your body's essential functions. It is required for collagen synthesis, which helps give structure to your blood vessels, ligaments, tendons and bones. It is also necessary for fat metabolism and for neurotransmitter synthesis. The Linus Pauling Institute for Micronutrient Research reports that increasing your vitamin C intake may reduce your risk of developing some chronic conditions, including some types of cancer, stroke and heart disease.
Sources
Fruits and vegetables are the best sources of vitamin C. For example, one medium orange supplies 70 mg of vitamin C and 1/2 cup of raw red pepper contributes 95 mg of vitamin C. A 1/2-cup serving size of cooked broccoli, fresh strawberries and cantaloupe each supply 51 mg, 49 mg and 29 mg of vitamin C, respectively. Some vitamin C may be lost during the cooking process of some fruits and vegetables, but steaming or microwaving may limit nutrient loss. Eating five servings of fruits and vegetables each day can provide your body with adequate amounts of vitamin C.
Considerations
Although vitamin C is a popular remedy for the common cold, research has shown that for most people, vitamin C does not reduce your risk of developing a cold. Because your body cannot store vitamin C, side effects from too much vitamin C are rare. The tolerable upper intake for vitamin C is 2,000 mg each day. Regularly exceeding the tolerable upper intake may lead to diarrhea and an upset stomach. Consuming a wide variety of vegetables and fruits each day is recommended for optimal vitamin C intake.
Member Comments