Vitamin C
Vitamin C plays several roles in the body. It is involved, among other things, in the formation of cell membranes, collagen, and hemoglobin; it promotes iron absorption and has an antioxidant effect; it helps maintain healthy teeth and gums; and it's important for immune function and wound healing.
Other names
- Ascorbic acid
Sources
Vitamin C is found mainly in fruits and vegetables, especially dark and brightly coloured varieties. Organ meats (e.g., kidneys, lungs) also contain significant amounts. The body doesn't store this vitamin, so it's important include vitamin C-rich foods in your daily diet.
Approximate vitamin C content
| Food | Portion | Content |
|---|---|---|
| Guava, diced | 125 mL | 200 mg |
| Yellow bell pepper, raw, chopped | 125 mL | 145 mg |
| Red bell pepper, raw, chopped | 125 mL | 100 mg |
| Papaya, raw | 1 half | 90 mg |
| Kale, raw, chopped | 250 mL | 85 mg |
| Orange | 1 medium | 70 mg |
| Kiwi | 1 medium | 65 mg |
| Green bell pepper, raw, chopped | 125 mL | 65 mg |
| Food | Portion | Content |
|---|---|---|
| Broccoli, boiled, chopped | 125 mL | 50 mg |
| Brussels sprouts, boiled | 4 | 50 mg |
| Strawberries, sliced | 125 mL | 50 mg |
| Orange juice | 125 mL | 45 mg |
| Grapefruit | 1 half | 45 mg |
| Parsley, fresh | 125 mL | 40 mg |
| Pineapple, diced | 125 mL | 40 mg |
Vitamin C is sensitive to heat, which means it can be partially destroyed when food is boiled. It's best to use cooking methods that require minimal water, such as steaming or microwaving, to preserve as much vitamin C as possible.
In addition, vitamin C can be lost when food is stored for long periods. That's why fruits and vegetables should ideally be eaten fresh and as soon as possible.
Frozen produce is also a good option, as freezing helps fruits and vegetables retain their nutrient content.
Recommended Daily Allowance (RDA)
The RDA for vitamin C is the daily vitamin C intake required to meet the needs of most healthy individuals.
Vitamin C Requirements
| Age | Men | Women |
|---|---|---|
| 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 |
| 19-50 years | 90 mg | 75 mg |
| > 50 years | 90 mg | 75 mg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 80 mg | |
| > 18 years old | 85 mg | |
| Breastfeeding | ||
| ≤ 18 years old | 115 mg | |
| > 18 years old | 120 mg |
Smokers need an additional 35 mg of vitamin C.
Deficiency
Prolonged vitamin C deficiency can lead to scurvy, a disease characterized by loss of appetite, pain and weakness in the joints and muscles, bleeding gums, hemorrhaging, and depression.
Poor eating habits and certain health problems can lead to vitamin C deficiency, but a balanced diet provides more than enough to meet your needs.
Toxicity
Vitamin C does not accumulate in the body; any surplus is eliminated mainly in the urine. That said, excessive daily intake can cause gastrointestinal problems such as nausea, vomiting, diarrhea, heartburn, and abdominal cramps. Fatigue, headaches, and sleep disturbance can also occur.
Supplements
People with certain conditions (e.g., diabetes, hemochromatosis, G6PD deficiency, kidney failure) may be at increased risk of adverse effects if they exceed their recommended daily allowance.
In addition, vitamin C may interfere with certain laboratory tests. Ask your pharmacist for advice, especially in the case of high doses or prolonged treatment.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.