Vitamin C

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

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.