Vitamin C Natural Food Sources for Optimum Health by Ralph Teller on 1Vigor

Vitamin C Facts and Health Benefits

Vitamin C, also called ascorbic acid, is naturally present in some foods. As humans are unable to internally synthesize Vitamin C, it is an essential vitamin that we obtain only from our diet. High levels of Vitamin C concentration in our cells and tissues are found in white blood cells, eyes, adrenal glands, pituitary gland, and our brain.

Vitamin C plays several key functions necessary to our optimum health, including:

- Collagen. Vitamin C is required for the biosythesis of Collagen. Collagen is a group of naturally occurring proteins which make up about 25% to 35% of our whole-body protein content. Collagen is a key ingredient of our tendons, ligaments and skin, and is also abundant in our cornea, cartilage, bone, and blood vessels.

- Wound Healing. Collagen also is an essential component of connective tissue, which plays a vital role in wound healing.

- Iron Absorption. Vitamin C improves the absorption of nonheme iron, the form of iron present in plant-based foods. See Natural Sources of Iron

- Immune System. Vitamin C is important to maintain a strong immune system, reflected in part by the high concentration of Vitamin C in white blood cells. White blood cells help build a strong immune by defending the body against both infectious disease and foreign materials. See How to Prevent and Treat Colds Naturally

- Teeth, Gums and Eyes.Vitamin C promote strong teeth, gums and eyes.

- Antioxidant. Research is examining whether Vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a role.

Athletes need higher amounts of Vitamin C to help keep their tendons and ligaments strong to prevent injury and to help to absorp iron to make red blood cells. Women of child bearing age also have increased needs for Vitamin C for red blood cell production.

Natural Food Sources of Vitamin C

Food

Milligrams (mg) per serving

Percent (%) DV*

Red pepper, raw, ½ cup

158

Guava, ¼ cup

157

Orange juice, ¾ cup

155

Orange, 1 medium

117

Grapefruit juice, ¾ cup

117

Kiwifruit, 1 medium

107

Green pepper, raw, ½ cup

100

Broccoli, cooked, ½ cup

Strawberries, fresh, ½ cup

Brussels sprouts, cooked, ½ cup

Lemons, 1 lemon

Papaya, ½ cup

Grapefruit, ½ medium

Broccoli, raw, ½ cup

Tomato juice, ¾ cup

Cantaloupe, ½ cup

Cabbage, cooked, ½ cup

Cauliflower, raw, ½ cup

Potato, baked, 1 medium

Tomato, raw, 1 medium

Spinach, cooked, ½ cup

Green peas, cooked, ½ cup

Vitamin C Recommended Daily Intake

Intake recommendations for vitamin C and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the Institute of Medicine. The RDAs for Vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency.

Recommended Dietary Allowances (RDAs) for Vitamin C

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI)

Vitamin C Deficiency

If you do not get enough vitamin C you can develop Scurvy. Symptoms of scurvy include general weakness, anemia, gum disease and bruising.

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Vitamin C Natural Food Sources for Optimum Health

Vitamin C Facts and Health Benefits

Natural Food Sources of Vitamin C

Vitamin C Recommended Daily Intake

Vitamin C Deficiency