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:
- tissue repair & wound healing
- repair & maintenance ~ cartilage, bones, teeth
- collagen production ~ skin, scar tissue, tendons, ligaments, blood vessels
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:
- anemia
- gingivitis
- nosebleeds
- weight gain
- bruise easily
- dry, split hair
- bleeding gums
- weak tooth enamel
- slowed metabolism
- slow wound healing
- increased infections
- rough, dry, scaly skin
- swollen, painful joints
- lowered immune system
Severe vitamin C deficiency is referred to as scurvy. It is most frequently seen in older, malnourished adults. Scurvy causes symptoms of:
- anemia
- gum disease
- general weakness
- skin hemorrhages
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.
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