Vitamin C
Topics covered:
- What is vitamin C?
- What does vitamin C do for us?
- What types of foods contain vitamin C?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with vitamin C?
- Does vitamin C prevent colds?
- References
___________________________________________________________________________________________________
Vitamin C is a water-soluble essential micronutrient that is an ascorbic acid. Vitamin C is also an antioxidant and acts as an antihistamine.
- Histamine – a chemical released by your immune system in response to an allergic reaction.
- Antihistamine – reduces the effects of histamine in your bloodstream.
What does Vitamin C do for us?
Vitamin C is one of the most effective and safest nutrients. Vitamin C helps maintain healthy skin, bones, teeth and gums. Vitamin C is an ascorbic acid, and ascorbic acids are needed to develop collagen. Collagens are the proteins in our bodies that build the tissues in tendons, ligaments, cartilage, blood vessels and scars. Ascorbic acid also aids in the absorption of iron from the foods we eat.
In addition, Vitamin C acts as an antihistamine. Histamine is a chemical released by your immune system as a response to an allergic reaction. For example, your body will release histamine in response to a bug bite. Vitamin C can reduce the elevation of histamine in your blood stream after the damage is repaired. However, certain allergic reactions, like bee stings, can produce so much histamine that Vitamin C alone will not be effective (anaphylactic shock). At this stage, only epinephrine is effective in reducing the histamine in your system.
Further, Vitamin C can work with Vitamin E to neutralize free radicals, especially the ones caused by environmental pollutants. For this reason, doctors often encourage smokers and people who live in smog dense areas to take additional amounts of Vitamin C. Not to forget, recent studies have also shown that when taken with Vitamin E, it has the ability to prevent/lower the severity of sunburns.
Lastly, Vitamin C is believed to help prevent cancers, lower the risk of heart disease, and reduce the risk of stroke. It also been shown to boost our immune system and help control bladder and prostate infections. Finally, Vitamin C helps prevent gallbladder disease (in women), dental cavities, and eye disease, and has been shown to decrease the onset of mouth and breast cancer when eaten in fruit and vegetable form.
What types of foods contain Vitamin C?
Vitamin C can naturally be found in foods such as oranges (and other citrus fruits), tomatoes, berries, red and green peppers, broccoli and spinach.
What is the minimum Recommended Daily Allowance (RDA)?
Ages 0-6 months: 40 mg
Ages 7-12 months: 50 mg
Ages 1-3 years: 15 mg
Ages 4-8 years: 25 mg
Ages 9-13 years: 45 mg
Ages 14-18 years (female)*: 65 mg
Ages 14-18 years (male): 75 mg
Ages 19+ years (female)*: 75 mg
Ages 19+ years (male): 90 mg
*If you are pregnant or breast feeding, consult with a dietitian for your RDA.
Are there health risks associated with Vitamin C?
Vitamin C deficiency leads to scurvy (bleeding of gums), gingivitis, weaker teeth, dry splitting hair and skin, easy bruising, nosebleeds, anemia, and swollen joints.
There is inconclusive evidence to prove that Vitamin C prevents colds, but it has been shown to shorten the duration of colds.
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
- “Fortify your knowledge about Vitamins.” U.S. Food and Drug Administration. February 21, 2009. Retrieved May 10, 2011 <http://www.fda.gov>
- “Vitamin C.” U.S. National Library of Medicine. May 31, 2011. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
- “Vitamin C.” Harvard School of Public Health. 2011. April 15, 2011 <http://www.hsph.harvard.edu/nutritionsource/index.html>
- “Vitamin C.” American Cancer Society. May 25, 2010. Retrieved April 15, 2011. <http://www.cancer.org>
- “Vitamin C.” Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
- “Vitamin C.” Office of Dietary Supplements. 2011. Retrieved May 01, 2011 <http://ods.od.nih.gov>
- Griffin, Morgan R. “Vitamin C (Ascorbic Acid).” WebMD. David C Leopold, MD. December 9, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.