Vitamin C

What is Vitamin C?

According to experts, Vitamin C is one of the most effective and safest nutrients. It may not cure a common cold. However, it helps protect the body from eye disease, skin wrinkling, heart disease, immune system deficiencies, and prenatal health problems. Further, this vitamin has a 2000-mg tolerable upper limit intake for adults.

What are the benefits of Vitamin C?

Vitamin C, or ascorbic acid, helps the body grow, develop, and repair all damaged bodily tissue. In fact, this vitamin helps treat the Common Cold, Eczema, Flu & Stomach Flu, Health & Beauty, Illness Recovery, Stress, and Whipple Disease. Further, it is vital for the following bodily functions:

Collagen formation
Proper immune system function
Iron absorption
Bone, teeth, and cartilage maintenance
Wound healing

In addition, Vitamin C protects the body from damage caused by harmful chemicals, or free radicals, within the environment. As a result, this vitamin helps to prevent these medical conditions:

Cancer
Heart disease
Arthritis

Further, the body does not store Vitamin C. So, with the 2,000-mg daily tolerable upper intake limit, it is difficult to overdose. However, stay below this limit to prevent diarrhea and stomach upset.

Finally, Vitamin C deficiency is rare. Still, look out for these symptoms of deficiency:

Weakness
Loose teeth
Bleeding
Bruising

How much Vitamin C should you take?

According to Mark Moyad, MD, MPH, of the University of Michigan, adults need 500 mg of Vitamin C daily to stay healthy. While its RDA is only 75-90 mg daily. Unfortunately, only 10%-20% of adults meet this requirement through nine servings of fruits and vegetables every day. Because of this fact, Moyad recommends a daily dose of a non-acidic (prevents stomach upset) form of Vitamin C along with five servings of fruits and vegetables.

On the other hand, Dee Sanquist, spokeswoman for the American Dietetic Association, says that people should meet Vitamin C through nine servings of fruits and vegetables. Although it may be hard, the health benefits from Vitamin C as well as other minerals, vitamins, and phytochemicals in the food are more effective for disease prevention than a supplement to replace the servings.

What are good sources of Vitamin C?

A cup of orange juice is enough to meet Vitamin C’s RDA requirement. However, to meet 500 mg of Vitamin C, try adding these foods to your diet:

Food	Serving Size	Amount of Vitamin C
Broccoli (cooked)	1 cup	74 mg
Cantaloupe	1 cup (8 oz)	59 mg
Green Pepper	½ cup	60 mg
Kiwi	1 medium	70 mg
Orange Juice	1 cup	97 mg
Red Cabbage	½ cup	40 mg
Red Pepper	½ cup	95 mg
Tomato Juice	1 cup	45 mg