NUTRIENT LIBRARY

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Nutrient Library - Vitamin C

• What does it do?
• How much do you need?
• What are the best food sources?
• What happens if you don’t get enough?
• What happens if you get too much?
• What are some recipes that are good sources of vitamin C?
• Back to Nutrient Library

What does it do?

Vitamin C is a water-soluble vitamin perhaps best known for its role in immune-system health: it protects you from infection, helps heal wounds and cuts and assists in red blood cell formation and repair. Vitamin C also acts as a factor in the production of collagen, an important connective tissue in the body, and helps the body absorb iron from plants we eat. Additionally, vitamin C, also known as ascorbic acid, can act as a protective antioxidant—meaning it protects body cells and tissues from the damage caused by free radicals.

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How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.
 

NOTE: The table is adapted from the Dietary Reference Intakes reports. Recommended Dietary Allowances (RDAs), when available, are in bold type; Adequate Intakes (AIs) are followed by an asterisk(*). RDAs and AIs may both be used as goals for individual intake. RDAs are set to meet the needs of almost all individuals (97 to 98 percent) in a group. For healthy breastfed infants, the AI is the mean intake. The AI for other life stage and gender groups is believed to cover the needs of all individuals in the group, but lack of data means the percentage of individuals covered by this intake cannot be specified with confidence.
UL = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. Unless otherwise specified, the UL represents total intake from food, water and supplements.

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What are the best food sources?

Most fruits and vegetables are excellent sources of vitamin C. Fruits that are good sources include cantaloupe, grapefruit, oranges, papaya and strawberries. Rich vegetable sources include dark green leafy vegetables, sweet potatoes and red peppers. Some fruit drinks and juices are also fortified with vitamin C. See more food sources and calculate your daily intake.

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What happens if you don’t get enough?

Severe vitamin C deficiency is rare in the United States and industrialized countries. Long-term, severe deficiencies could lead to scurvy. Symptoms of scurvy include inflamed and bleeding gums, impaired wound healing and excessive bleeding. At one time scurvy was common in sailors on long trips. When its cause was discovered, limes and other citrus foods were packed aboard on long journeys and effectively put an end to the problem. Bringing limes aboard is purported to be the reason sailors came to be called “limeys.”

Individuals who smoke require an additional 35 mg of vitamin C daily compared to nonsmokers. Scientists have not been able to identify the specific reason that smokers need more, just that blood levels in smokers are lower than in nonsmokers eating similar amounts of the vitamin and that smokers’ bodies tend to use up and metabolize more vitamin C. Nonsmokers regularly exposed to tobacco smoke are encouraged to ensure they meet the RDA for vitamin C.

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What happens if you get too much?

Large doses of vitamin C, primarily from supplements, can cause gastrointestinal disturbances, such as diarrhea and bloating.

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What are some recipes that are good sources of vitamin C?

• Shrimp & Plum Kebabs
• Cool Fresh Corn Relish
• Curried Chicken with Mango Salad
• Grilled Salmon with Mustard & Herbs
• Pomodoro Pasta with White Beans & Olives
• Red Curry with Vegetables
• Roasted Baby Bok Choy
• Shredded Turkey & Pinto Bean Burritos
• Tangelo Pork Stir-Fry
• Tex-Mex Taco Salad

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