Information on Vitamin C

Many people are aware that vitamin C is good for you, but they are probably not aware of how much this little vitamin does in maintaining good health. Vitamin C, otherwise known as ascorbic acid, is used by the body in a wide number of ways. This vitamin is a powerful antioxidant, as well as assisting the body in developing and maintaining such things as bones, blood vessels and skin. Its qualities are also known to help the body maintain a healthy immune system.

Why Is it Necessary?

• Vitamin C does many things to help maintain a healthy body. As well as helping to maintain body tissue, such as repairing and regenerating them, it's also known to protect against heart disease. Vitamin C is known to reduce LDL, or bad cholesterol, in a person's body, aids the body in the absorption of iron and prevents a condition called scurvy. There is also research that shows the vitamin may protect against certain cancers, decrease the duration of a cold as well as prevent cataracts.

Deficiency

• A person suffering with a vitamin C deficiency will have symptoms such as bleeding gums, anemia, infections, poor wound healing, muscle weakness including aches and pains, fatigue, and rashes on the legs. A deficiency of this vitamin can also cause a disease called scurvy. In days gone by, sailors would get scurvy because they existed on a diet mainly made up of dried and salted foods.

How Much Do You Need?

• Men older than 19 need to get at least 90 mg of vitamin C each day and women in the same age group need at least 75 mg. Women who are pregnant need to get at least 85 mg of vitamin C each day and if breastfeeding, that amount needs to be increased to 120 mg. In children it's recommended that ages 1 to 3 should get 15 mg per day, ages 4 to 8 25 mg, and ages 9 to 13 should get 45 mg per day. Males age 14 to 18 should get 75 mg each day and females 65 mg.

  It's not advised to get more than 2,000 mg of vitamin C either through food or supplements each day. Though vitamin C is water soluble and will be expelled through urination, if taken in large quantities it can cause headaches, an upset stomach, and a need to urinate frequently. A person who has had kidney stones should especially avoid taking vitamin C in levels higher than recommended because more kidney stones may develop.

Supplements

• People who eat a healthy diet consisting of fruits and vegetables probably don't need to take a supplement. Of course the best way to get vitamin C in your diet is to eat a healthy diet of vitamin C rich foods. If you don't get enough of the vitamin naturally in your diet, taking a supplement would be advised. Though studies have shown that vitamin C may decrease the amount of time you suffer from a cold, it won't prevent one.

Food Sources

• Many juices and cereals you can purchase nowadays have added amounts of vitamin C. Check the label to see the amount of vitamin C in each product and how it figures in your daily needs. Since vitamin C can be destroyed during cooking, it's best to eat fruits and vegetables raw, or cook them in as little water as necessary and do it quickly. Vegetables such as yellow and red bell peppers, potatoes, leafy greens, broccoli, cabbage and cauliflower have large quantities of the vitamin. Fruits such as melons, kiwi, citrus fruits, berries, apples and papaya also have high quantities of vitamin C in them. Fortified foods such as breads, grains and cereals also contain the vitamin.

Considerations

• People who have a history of kidney stones should avoid taking vitamin C in large quantities since it can cause more stones to appear. Also certain medications do not react well with the vitamin. Medications such as acetaminophen, antacids that contain aluminum, aspirin and Warfarin are known not to mix well with vitamin C. Taking vitamin C may also interfere with the way certain medications such as nicotine treatments, oral contraceptives, tetracycline and barbiturates work.