Vitamin C - Benefits, Deficiency Symptoms And Food Sources

Vitamin C is a water-soluble, antioxidant vitamin. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.

Functions and benefits of Vitamin C

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well-known antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.

Recommended Dosage for Vitamin C

• Neonates 1 to 6 months: 30 mg
• Infants 6 to 12 months: 35 mg
• Children 1 to 3 years: 40 mg
• Children 4 to 6 years: 45 mg
• Children 7 to 10 years: 45 mg
• Children 11 to 14 years: 50 mg
• Adolescent girls 15 to 18 years: 65 mg
• Adolescent boys 15 to 18 years: 75 mg

Adult

• Men over 18 years: 90 mg
• Women over 18 years: 75 mg
• Breastfeeding women: first 6 months: 95 mg
• Breastfeeding women: second 6 months: 90 mg

Food sources of Vitamin C

Some amount of vitamin C is found all fruits and vegetables. Highest percentage of vitamin C is found in green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

Deficiency Symptoms of Vitamin C

Due to the shortage of Vitamin C, various problems can arise, although scurvy is the only disease clinically treated with vitamin C. However, a shortage of vitamin C may result in "pinpoint" hemorrhages under the skin and a tendency to bruise easily, poor wound healing, soft and spongy bleeding gums and loose teeth.

Edema (water retention) also happens with a shortage of vitamin C, and weakness, a lack of energy, poor digestion, painful joints and bronchial infection and colds are also indicative of an under-supply.