Vitamin C (Ascorbic acid)

Maintains intracellular cement substance with preservation of capillary integrity. Cosubstrate in hydroxylations requiring molecular oxygen. Important in immune responses, wound healing, allergic reactions. Increases absorption of nonheme iron. 

You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for repairing and maintaining bones and teeth.

Unstable in presence of heat and oxidation, except in acids. Destroyed by storage.

Dietary reference intakes of Vitamin C

Infants 40-50 mg/day

Children 15-45 mg/day

Adolescents 65-75 mg/day

Adults 75-90 mg/day

Pregnant 80-85 mg/day

Lactating 115-120 mg/day

Vitamin C content of selected foods

Pepper, yellow, 1 cup (283 mg)

Fresh orange juice, 1 cup (124 mg)

Broccoli, boiled, 1 cup (116 mg)

Strawberries, 1 cup (106 mg)

Brussels sprouts, cooked, 1 cup (97 mg)

Cantaloupe, 1 cup (68 mg)

Symptoms of Vitamin C deficiency

Scurvy (swollen, bleeding gums, eventual tooth loss, lethargy, fatigue, rheumatic pains, muscular atrophy, skin lesions)

Impaired wound healing

Edema

Hemorrhages

Weakness in bones, cartilage

Signs of Vitamin C toxicity

Diarrhea

Oxaluria

Renal oxalate stones


The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.