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Almond Street Natural Foods
Your Healthy Resource Center
Your Healthy Resource Center
Health Foods Multivitamins Herbal Formulas Vitamins and Nutritional Supplements
Vitamin C (Ascorbic Acid)
Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell
damage, promote healthy gums and teeth, and strengthen the immune system.
It also helps the body absorb iron. Recent research has indicated that vitamin C
may be associated with delayed aging and disease prevention by destroying
'free radicals', the molecules associated with aging and cell damage.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in.
There are two categories: water-soluble and fat-soluble vitamins. Water-soluble
vitamins, which include the B-complex group and vitamin C, travel through the
bloodstream. Whatever water-soluble vitamins are not used by the body are
eliminated in urine, which means you need a continuous supply of them in your
food. Vitamin C is a water-soluble vitamin.
How Much Vitamin C Is Enough?
Women and men should consume at least 60 milligrams of vitamin C each day.
People who smoke need to consume more vitamin C because smoking interferes
with the body's ability to use vitamins. Women who smoke should consume 110
milligrams per day of vitamin C, and men who smoke should consume 125
milligrams per day of vitamin C.
Sources of Vitamin C
Citrus juices and fruits
Tomatoes
Berries
Potatoes with skins
Green and red peppers
Broccoli
Spinach
Can You Have Too Much or Too Little?
Vitamin C deficiency causes a disease called scurvy, which is uncommon in the
United States. Taking more than 2,000 milligrams a day may cause a flushed
face, headache, increased urination, mild diarrhea, nausea and vomiting.
Pregnant and breastfeeding women shouldn’t take more than the daily
recommended amounts of vitamin C.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh
produce, and keep milk and grains away from strong light. Vitamins are easily
destroyed and washed out during food preparation and storage. If you take
vitamin supplements, store them at room temperature in a dry place that's free
of moisture.