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Learn the Facts about Vitamin C

Jeannie Mullins
Extension Agent

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a wide variety of uses in the body. It helps to slow down or prevent cell damage and helps the body absorb iron from plant foods. Vitamin C is also needed to maintain healthy body tissues and the immune system.

Scurvy, a disease caused by vitamin C deficiency, was common a few generations ago especially among seamen who lived on dried and salted foods for months at a time. Today, scurvy is rare in the United States. Still, not getting enough of this important vitamin can lead to anemia, bleeding gums, infections and poor wound healing.

So How Much Do We Need?

For adults over age 19, women need 75 milligrams (mg) per day, and men need even moreΡ90 mg per day. If you smoke, you need an additional 35 milligrams of vitamin C every day. If you are pregnant or breastfeeding, you should talk to your healthcare provider to see what is recommended for you.

The best way to get enough Vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. One medium-size red or yellow sweet pepper has 225 mg of vitamin C, and one medium papaya has 190 mg. In addition to citrus fruits like oranges, tangerines and grapefruit other foods that contain vitamin C include broccoli (cooked), cantaloupe and baked potato (with skin). Some cereals and juices have vitamin C added. Since the amount of vitamin C in each product varies, always check the nutrition label to see how much vitamin C that particular product contributes to your daily requirement.

Retaining Vitamin C in Foods

Vitamin C is easily destroyed during preparation, cooking or storage so follow these easy tips to retain as much of the vitamin as possible.

How Much is Too Much?

Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Taking vitamin C supplements does not prevent colds. Some studies show that vitamin C supplements may decrease the duration of a cold.

If you do take a supplement, do not get more than 2,000 mg/day of vitamin C from foods and supplements.  Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhea and nausea. People with a history of kidney stones should avoid high levels of vitamin C.

For more information about nutrition and wellness, contact Jeannie Mullins, Family and Consumer Sciences Extension Agent in the Scott County Extension Office at 452-2772.

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