Vitamin C is one of the safest and most effective nutrients. It is found in a variety of fruits and vegetables.
The benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
Also known as ascorbic acid, it is necessary for the growth, development, and repair of all body tissues.
It is involved in many body functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and maintenance of cartilage, bones, and teeth.
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How Much is Enough?
The Recommended Daily Allowance (RDA) is 75 ‐ 90 milligrams a day for adults.
Vitamin C is not stored in the body, so overdose is not a concern. It's still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
Too little vitamin C can lead to:
- Dry and splitting hair
- Gingivitis and bleeding gums
- Rough, dry, scaly skin
- Decreased wound-healing rate
- Easy bruising
- Nosebleeds
- Weakened tooth enamel
- Swollen and painful joints
- Anemia
- Decreased ability to fight infection
- Possible weight gain due to slowed metabolism
Where Can I Find It?
Excellent food sources of Vitamin C include:
- Broccoli
- Bell peppers
- Kale
- Cauliflower
- Brussels sprouts
- Tomatoes
- Zucchini
- Asparagus
- Lettuce
- Fennel
- Parsley
- Papaya
- Chard
- Cabbage
- Spinach
- Kiwifruit
- Snow peas
- Strawberries
- Lemons
- Cantaloupe
- Oranges
- Grapefruit
- Limes
- Raspberries
- Pineapples
- Peppermint
