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
- blood vessel health
- increases resistance to infections
- facilitates absorption of iron
- Antioxidant
Deficiency
Mild
- lowered resistance to infections
- joint pain and tenderness
- susceptibility to dental caries, pyorrhea, and bleeding gums
- poor wound healing
- easy bruising
- nosebleeds
- lack of energy
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, avocados, etc.
- Vegetables
- tomatoes, peppers, broccoli, potatoes, kale, cabbage, cauliflower, brussels sprouts, asperagus, onions, radishes, etc.
- 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
- Generally considered non-toxic
- Intakes above UL may lead to negative health consequences.
- Eg: Too much vitamin C inhibits absorption of Vitamin B-12
- Larger doses (>5000 mg) may cause abdominal bloating and diarrhea.
Supplementation
- 250 to 500 mgs a day for smokers.
- Others suggest 60 to 5000 mgs daily
- Best taken with bioflavonoids, calcium, and magnesium
Also see detailed report of Vitamin C.