Vitamin C: Why You Need It and Where to Get It
Vitamin C, also known as ascorbic acid, performs many important functions within the body. Vitamin C is a water soluble vitamin, which means that excess amounts are expelled in the urine. Vitamin C can not be stored by the body, making regular intake essential.
Benefits of Vitamin C
Vitamin C is essential for the formation, growth and repair of connective tissue, tendons, ligaments, blood vessels, cartilage, teeth and bones. It also helps support the immune system, heal wounds, aid the uptake of iron and protect cells from damage.
Vitamin C is an antioxidant and can help prevent damage caused by harmful free radicals. Free radicals are thought to be partly responsible for a variety of health problems, including heart disease, cancer, arthritis and even the ageing process.
Vitamin C Deficiency
Inadequate intake of vitamin C can lead to a range of health problems, including anaemia, slow wound healing, a weakened immune system, bruising, painful joints and nosebleeds. Vitamin C deficiency can also cause dry hair, scaly skin, gingivitis and weakening of the tooth enamel. In more severe cases, vitamin C deficiency can lead to scurvy, a serious disease that can be treated with vitamin C.
Recommended Vitamin C Intake
As vitamin C can not be stored by the body, it is essential to ensure adequate daily intake. Official recommendations for vitamin C intake depend on a number of factors, including age, gender and general health, but guidelines for most adults are 40-90mg of vitamin C per day.
However, alcoholics and smokers are advised to increase their daily intake by around 40mg, as smoking and excessive alcohol intake depletes vitamin C levels. Obesity, pregnancy and breastfeeding also increase the amount of vitamin C needed.
Vitamin C Food Sources
Vitamin C can be found in all fruits and vegetables, in varying amounts. The richest food sources of vitamin C include citrus fruits, berries, papaya, mango, pineapple, watermelon, cantaloupe, kiwi fruit, spinach, tomatoes, broccoli, cauliflower, red and green peppers, cabbage and potatoes.
The cooking process can reduce the vitamin C content of food, as can the storage of fruit and vegetables for extended periods. Steaming is thought to reduce the amount of vitamin loss, but raw fruit and vegetables are the richest food source of vitamin C.
Vitamin C Supplements
While food is the best source of your daily vitamin C intake, some people prefer to take supplements. One study suggested that taking a 500mg supplement of vitamin C each day could provide increased resistance to infection and disease, although no scientific evidence has yet been found.
High doses of vitamin C, usually of at least 1,000mg, were once thought to ward off the common cold. However, studies found no evidence of this, although regular supplementation appeared to reduce the length and severity of symptoms associated with colds and flu.
High doses of 1,000-2,000mg of vitamin C are thought to be safe, but larger doses can cause abdominal pain, flatulence and diarrhoea.
