By. Linda B. Bobroff and Isabel Valentin-Oquendo
Why do we need vitamin C?
Why do we need vitamin C?
Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps slow
down or prevent cell damage. It also is needed to maintain healthy body tissues and the
immune system. Vitamin C helps the body absorb iron from plant foods.
What happens if we don’t 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 a few generations ago. It was prevalent among
seamen who lived on dried and salted foods for months at a time. Scurvy is rare in the U.S.
Still, not getting enough vitamin C can lead to anemia, bleeding gums, infections, and poor
wound healing.
How much vitamin C do we need?
The following table lists recommended daily intakes of vitamin C. People who smoke need
an additional 35 mg of vitamin C every day.
immune system. Vitamin C helps the body absorb iron from plant foods.
What happens if we don’t 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 a few generations ago. It was prevalent among
seamen who lived on dried and salted foods for months at a time. Scurvy is rare in the U.S.
Still, not getting enough vitamin C can lead to anemia, bleeding gums, infections, and poor
wound healing.
How much vitamin C do we need?
The following table lists recommended daily intakes of vitamin C. People who smoke need
an additional 35 mg of vitamin C every day.
The following table lists recommended daily intakes of vitamin C:
How can we get enough vitamin C?
The best way to get enough vitamin C is through foods rather than supplements.Fruits and
vegetables are the best sources.
Here are some foods and the amount of vitamin C they contain:
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:
• Eat raw fruits and vegetables as soon aspossible after buying them.
• Cut vegetables just before eating or cooking.
• Cook vitamin C-rich foods quickly in as little water as possible.• Microwave, steam, or stir-fry to retain the
most vitamin C.
What about supplements?
Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Taking vitamin C supplements does not prevent colds. Some studies show that vitamin C supplements may decrease the duration of a cold.
How much is too much?
If you do 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?
The Family and Consumer Sciences (FCS) agent at your county Extension office may
have more written information and nutrition classes for you to attend. Also, a registered
dietitian (RD) can provide reliable information to you.Reliable nutrition information may be
found on the Internet at the following
sites:
http://fycs.ifas.ufl.edu
http://www.eatright.org
http://www.nutrition.gov
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