Quick Tip: Vitamin C

Vitamin C

Acts as an antioxidant;

Minimizes free radical damage in cells;

Plays an important role in collagen synthesis;

Enhances iron absorption;

Helps synthesize carnitine;

Essential to the activity of many enzymes;

Enables lymphocytes and other cells of the immune system to function properly;

Only activates enzymes indirectly.

Recommended Daily Allowance (RDA)

Men aged 19 and up: 90 milligrams per day

Women aged 19 and up: 75 milligrams per day

Pregnant women: 85 milligrams per day

Lactating women: 120 milligrams per day

Smokers: 35 milligrams per day above the RDA for your gender


Orange juice, fresh strawberries, fresh oranges, cooked broccoli, fresh cantaloupe, canned tomato juice, fresh mango, cooked cauliflower, raw spinach, fresh pineapple, cooked  sweet potato, baked potato, fresh peach, cooked acorn squash, cooked spinach, cooked green beans and cooked asparagus.

Factors that affect intake levels

Vitamin C can be destroyed by oxygen damage

Vitamin C is prone to be destroyed by heat

If you consume too much vitamin C, it will come out in your urine

Around 80 – 90% is absorbed when 30 – 120 milligrams are taken daily

Absorption drops to 20% when consumption exceeds 6000 milligrams per day

It’s important to get just the right amount of vitamin C instead of taking huge doses.


Mega doses don’t appear to be acutely toxic in healthy people;

Taking more than 2000 milligrams per day for prolonged periods may cause nausea, abdominal cramps, diarrhea and nosebleeds;

In people with kidney disease, excesses may contribute to kidney stones but not seen in healthy people;

Some experts say large amounts may stimulate free radical damage by enhancing oxidation;

People with hemachromatosis can experience problems with high Vitamin C intakes;

Vitamin C has not been proven to be a cure for the common cold but reduces the duration and severity of colds in some people.

So, make sure you get your Vitamin C or you could get really sick and pretty unattractive real quick.






USDA.gov. United States Department of Agriculture, 27 Jan. 2012. Web. 27 Jan. 2012. <http://www.fns.usda.gov/tn/Resources/appendd.pdf&gt;.

Insel, Paul M., R. Elaine. Turner, and Don Ross. Nutrition. 3rd ed. Sudbury, MA: Jones and Bartlett, 2007. Print.


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