Functions formation of intracellular cement substances in a variety of tissues skin, dentin, cartilage, and bone matrix important in healing of wounds and fractures of bones increases resistance to infections facilitates absorption of iron Deficiency Mild lowered resistance to infections joint tenderness susceptibility to dental caries, pyorrhea, and bleeding gums Severe hemorrhage anemia scurvy Characteristics soluble in water easily destroyed by oxidation heat hastens process lost in cooking particularly if water in which food was cooked is discarded loss is greater if cooked in iron or copper utensils quick-frozen foods lose little stored in the body to limited extent Good Sources Natural Most fresh fruits and vegetables Fruits citrus fruit, strawberries, cantaloupe Vegetables tomatoes, peppers, broccoli, potatoes, kale, cabbage, cauliflower, brussels sprouts Meats Raw liver, other organ meats, raw oysters, Food Quantity mg Orange 1 medium 70 Green pepper 1/2 cup 56 Broccoli, raw 1 cup 82 Tomato juice 8 oz 44 Raw beef liver 100 gm 31 Raw oysters 100 gm 30 Artificial ascorbic acid cevitamic acid Recommended Daily Allowances (RDA) Males (11 yrs. and older) 90 mg 50-60 mg Females (11 yrs. and older) 75 mg 50-60 mg Pregnant females 80 mg Lactating females 100 mg Children 45 mg Infants 35 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) 2,000 mg Intakes above UL may lead to negative health consequences. Supplementation 250 to 500 mgs a day for smokers. Larger doses may cause diarrhea. Also see detailed report of Vitamin C.