Vitamin C is an antioxidant that maintains healthy tissue and helps the body absorb iron. It also plays a role in wound healing.
Studies have shown that eating foods high in vitamin C can lower rates of cancer and heart disease. It’s unclear whether vitamin C supplements can provide the same benefits. In fact, taking megadoses of vitamin C in supplement form is discouraged because there aren’t any established benefits. For instance, there’s still little evidence that vitamin C can prevent colds or lessen cold symptoms. On a brighter note: Vitamin C supplements, taken with some other antioxidants and zinc, may slow the progression of age-related macular degeneration. However, this treatment should only be used under a doctor’s supervision to ensure proper dosages.
Vitamin C (ascorbic acid) daily dose
|Age||Vitamin C (ascorbic acid)
|0 - 6 months||25|
19 - 65 years
|65 + years Males||45|
|65 + years Females||45|
(d) An RNI of 45 mg was calculated for adult men and women and 55 mg recommended during pregnancy. It is recognised however that larger amounts would promote greater iron absorption if this can be achieved.
(e) An additional 25 mg is needed for lactation.
Vitamin C (ascorbic acid) Food sources: citrus juices and fruits, berries, tomatoes, potatoes, green and red peppers, broccoli, and spinach.
Foods High in Vitamin C
|Orange juice||6 oz||62|
|Grapefruit juice||6 oz||57|
|Cranberry juice cocktail||0,5 cup||45|
|V-8 juice||0,5 cup||45|
|Tomato juice||0,5 cup||33|
|Grape juice||0,5 cup||29|
|Green peppers||0,5 cup||95|
|Cauliflower, raw||0,5 cup||75|
|Brussels sprouts||0,5 cup||65|
|Collard greens||0,5 cup||48|
|Cauliflower, cooked||0,5 cup||30|