The first thing people often think of when it comes to nutrients is vitamin C, or ascorbic acid. It is a water-soluble vitamin, which means that if someone takes too much, the excess is simply excreted in the urine, which makes it a very safe vitamin to consume.
History of Vitamin C
The importance of vitamin C was discovered a few hundred years ago, when sailors frequently died from scurvy while at sea. British doctors discovered that giving the men a daily dose of lime juice prevented this horrible death from bleeding from the organs, skin and gums.
It was the first vitamin to be isolated and synthesized in the 1930s and has been one of the most popular supplements ever since.
Benefits of Vitamin C
In addition to preventing scurvy, it also helps works against several conditions and diseases. Vitamin C is an antioxidant, which means that it prevents free radicals from doing damage inside the body. These free radicals build up and lead to diseases such as cancer and heart disease. It also is good for boosting the immune systems of people dealing with stress.
Although no studies have proven that vitamin C prevents or cures the common cold, it can reduce the length and severity of symptoms, and prevent the cold from turning into a more serious condition, such as pneumonia.
People with high levels of vitamin C in their bodies are less likely to have a stroke. The vitamin can also reduce signs of aging in the skin and improve the eye disease macular degeneration.
How Much Vitamin C Do You Need?
Dietary Reference Intake (DRI) for vitamin C is 75 mg per day for adult women and 90 mg per day for adult men. But this is just a starting point. If you smoke or drink alcohol you will need to consume more. And pregnant women require up to 85 mg, while those who are breastfeeding require up to 120 mg.
Also, if your diet includes mostly processed foods, such as canned or frozen fruits and vegetables, aim for more; vitamin C is easily destroyed by processing or cooking. The upper limit for intake is 2,000 mg per day.
Food Sources of Vitamin C
Here are the top 10 sources of vitamin C, according to The Real Age Diet by Michael F. Roizen, M.D and John La Puma, M.D.
- Red bell peppers, 1 medium, 150 mg
- Orange juice, 1 cup, 125 mg
- Green bell peppers, ½ cup, 95 mg
- Papaya, half, 85 mg
- Strawberries, 1 cup, 85 mg
- Orange, 1 medium, 70 mg
- Cantaloupe, 1 cup, 65 mg
- Brussels sprouts, 4 large, 60 mg
- Mangoes, 1 cup, 45 mg
- Broccoli, ½ cup, 41mg
Vitamin C has a long history of recognition of its importance in our bodies. It can help reduce the risk of diseases or conditions ranging from eye disease to heart disease to cancer and, yes, the common cold. By consuming more fruits and vegetables that are high in the nutrient, people can improve their immunity while enjoying a healthier diet.
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