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:
- 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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