Fun Facts About Vitamin C
Facts about Vitamin C1
Why do we need vitamin C?
Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps to slow down or prevent cell damage. It is needed to keep body tissues and the immune system healthy. Vitamin C also helps the body absorb iron from plant foods.
What happens if we do not get enough vitamin C?
Vitamin C is found in many foods we eat and deficiency is rare. Scurvy, the disease caused by vitamin C deficiency, was common generations ago. Seamen who lived at sea for months at a time and ate no fresh fruits or vegetables often got scurvy. Today, scurvy is rare in the US, but not getting enough vitamin C may lead to anemia, bleeding gums, infections, dry and splitting hair, and poor wound healing.
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How much vitamin C do we need?
The following table lists recommended daily intakes of vitamin C. People who smoke need an additional 35 milligrams of vitamin C every day. Three large strawberries provide 33 milligrams of vitamin C.
How can we get enough vitamin C?
The best way to get enough vitamin C is by eating foods high in this vitamin rather than taking supplements. Fruits and vegetables are the best sources. Rich sources of vitamin C include citrus fruits and citrus fruit juices, sweet peppers, papayas, and strawberries.
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What about fortified foods?
Some juices and cereals have vitamin C added. The amount of vitamin C in each product varies. Check the nutrition label to see how much vitamin C the product contributes to your daily need.
How should foods be prepared to retain vitamin C?
Vitamin C is easily destroyed during preparation, cooking, or storage. To retain vitamin C, follow these tips:
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Eat fresh fruits and vegetables as soon as possible after buying them.
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Cut vegetables just before eating or cooking.
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Cook vitamin C-rich foods quickly in as little water as possible.
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Microwave, steam, or stir-fry to retain the most vitamin C; do not overcook.
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What about supplements?
Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Contrary to popular opinion, taking vitamin C supplements does not prevent colds. However, some studies show that vitamin C supplements may decrease the duration of a cold.
How much is too much?
If you take a supplement, do not get more than 2000 mg/day of vitamin C from foods and supplements. Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhea, and nausea. People with a history of kidney stones should avoid high levels of vitamin C.
Where can I get more information?
Your local UF/IFAS Extension Family and Consumer Sciences (FCS) agent may have more written information and nutrition classes for you to attend. Also, a registered dietitian (RDor RDN) can provide reliable information to you.
Reliable nutrition information may be found on the Internet at the following sites:
http://solutionsforyourlife.ufl.edu/families_and_consumers/health_and_nutrition/
http://www.nutrition.gov
https://medlineplus.gov/vitamins.html
Tables
Table 1.
Recommended daily intakes (mg/day) of vitamin C by life stage.
| Life Stage | Amount (mg/day) |
| Men, ages 19+ | 90 |
| Women, ages 19+ | 75 |
| Pregnancy Ages 18 and younger Ages 19 and older | 80 85 |
| Breastfeeding Ages 18 and younger Ages 19 and older | 115 120 |
| mg = milligrams of vitamin C | |
Table 2.
Food sources of vitamin C.
| Food and Serving Size | Vitamin C (mg/serving) |
| Red or yellow sweet pepper, raw, ½ cup | 95 |
| Orange, 1 medium | 70 |
| Kiwifruit, 1 medium | 65 |
| Broccoli, cooked, ½ cup | 50 |
| Strawberries, fresh, sliced, ½ cup | 50 |
| Cabbage, cooked, ½ cup | 30 |
| Cantaloupe, ½ cup | 30 |
| Potato, baked, 1 medium | 17 |
| mg = milligrams | |
Source: https://edis.ifas.ufl.edu/publication/FY215
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