Vitamin CVitamin C or ‘ascorbic acid” is that most popular vitamin. It is an important nutrient that comes from fresh fruits and vegetables. Ascorbic acid naturally occurs in citrus fruits, bell peppers, tomatoes, strawberries, rose hips, and many other fruits. It has many great benefits when taken on a regular basis as it is known to be an antioxidant when taken with Vitamin E. It also provides tissue strength and support to collagen and cartilage growth. It may also reduce the risk of cancer. This vitamin is also considered non-toxic so too much of it does not pose a threat because any excess is eliminated through your urine. However, just like with any other vitamins, cautionary measures should be taken and discussed with a physician, if you are pregnant.
The Recommended Dietary Allowance (RDA)
In the U.S., the recommended dietary allowance (RDA) for this vitamin was recently revised upward from 60 mg daily for men and women. The RDA continues to be based primarily on the prevention of deficiency disease, rather than the prevention of chronic disease and the promotion of optimum health. The recommended intake for smokers is 35 mg/day higher than for nonsmokers, because smokers are under increased oxidative stress from the toxins in cigarette smoke and generally have lower blood levels of this vitamin. As shown in the table below different fruits and vegetables vary in their vitamin C content, but five servings (2½ cups) of fruits and vegetables should average out to at least 200 mg of this vitamin. If you wish to check foods you eat frequently for their nutrient content, search the USDA food composition database. Food Sources
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