Vitamin C Food Sources, Vitamin C Deficiency, Scurvy, Vitamin C Recommended Daily Dose

Vitamin C, sometimes cited as ascorbic acid, is one of those “cannot be stored nor manufactured” vitamins.  Meaning it needs to be perpetually supplied to maintain health.

Vitamin C is a health promoting antioxidant and is required for:

All fruits and vegetables contain some level of vitamin C, highest food sources being:

  • broccoli
  • tomatoes
  • cantaloupe
  • citrus fruits
  • strawberries
  • leafy greens
  • green peppers
  • sweet, white potatoes

Other not on top, but excellent vitamin C food sources are:

  • mango
  • papaya
  • cabbage
  • pineapple
  • cauliflower
  • raspberries
  • blueberries
  • cranberries
  • watermelon
  • red peppers
  • winter squash
  • brussels sprouts

Not enough regular consumption of vitamin C can lead to a deficiency.  Symptoms of vitamin C deficiency include:

Severe vitamin C deficiency is referred to as scurvy.  It is most frequently seen in older, malnourished adults.  Scurvy causes symptoms of:

Recommended daily doses of vitamin C for males over 18 is 90 mg, females of the same age need 75 mg.  It is not recommended to exceed a daily of dose in excess of 2,000 mg.  High excessive doses of vitamin C can cause abdominal upset and diarrhea.

The ideal way to meet your recommended daily dose requirement of vitamin C, and all your essential vitamins, is by eating a balanced diet containing a variety of healthy foods.

Pregnancy, breastfeeding and smokers do need a higher daily dose.  So get munching on some of those yummy dietary food sources ticked off above.