Vitamin C

Ascorbic acid

Description

Vitamin C performs numerous functions in the body. It is involved, among other things, in the formation of cell membranes, collagen and haemoglobin. It promotes the absorption of iron and is an antioxidant. It helps maintain healthy teeth and gums. Vitamin C also supports immune function and is essential for wound healing.

Sources

All fresh fruits and vegetables, as well as their various juices, are good sources of vitamin C. Several juices are fortified with vitamin C. Generally speaking, the greener the vegetable, the higher its vitamin C content.

Eating 5 portions of fruits and vegetables is enough to meet one’s daily requirement of vitamin C.

Approximate Vitamin C Content
 Food  Portion  Content
 Asparagus, cooked 4 15 mg
 Broccoli, raw 250 mL 79 mg
 Brussels sprouts 250 mL 98 mg
 Cantaloupe 250 mL 59 mg
 Cauliflower, raw 250 mL 46 mg
 Cranberry, juice 250 mL 107 mg
 Grapefruit, juice 250 mL 94 mg
 Green pepper, raw 250 mL 120 mg
 Kiwi 1 71 mg
 Food  Portion  Content
 Mango 1 57 mg
 Orange, juice 250 mL 124 mg
 Orange 1 70 mg
 Papaya 1 188 mg
 Pineapple 250 mL 74 mg
 Potato 1 20 mg
 Red pepper, raw 250 mL 190 mg
 Strawberries 250 mL 98 mg
 Tomato 1 16 mg

Vitamin C is sensitive to heat and oxidation. Cooking destroys between 30 and 50% of this vitamin.

Recommended Daily Allowance (RDA)

Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.

Vitamin C Requirements
 Age  Men   Women 
 1-3 years 15 mg 15 mg
 4-8 years 25 mg 25 mg
 9-13 years 45 mg 45 mg
 14-18 years 75 mg 65 mg
 Age  Men   Women 
 19-50 years 90 mg 75 mg
 > 50 years 90 mg 75 mg
 Pregnancy   +10 mg
 Breastfeeding   +45 mg

Smokers need an additional 35 mg of vitamin C.

Deficiency

Vitamin C deficiency leads to bone fragility and dry skin. It also causes small haemorrhages or purple spots to appear.

Scurvy (fatigue, irritability, spongy gums, impaired bone growth, joint pain) is also brought on by vitamin C deficiency.

Toxicity

Vitamin C does not accumulate in the body. Any excess is excreted in the urine and feces. However, daily intake of several grams may cause dry mouth and diarrhea, reduce the absorption of copper and sperm production and increase the risk of kidney stones.

Supplements

Vitamin C is said to prevent certain types of cancer and heart disease and could prevent or delay the appearance of cataracts. A supplement of 250 to 500 mg per day is recommended for those who do not eat a sufficient amount of fruit and smokers. Vitamin C neither prevents nor treats colds.

Ingesting more than 500 mg a day has a negligible effect since any excess is eliminated in the urine and feces. It makes urine light yellow.

Vitamin C interferes with several laboratory tests and can mask the presence of blood in the stool.

Watch what you eat. Nutrition has a significant impact on health!