NUTRIENT GLOSSARY

MACRONUTRIENTS

VITAMINS

MINERALS

Vitamin C

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is an essential nutrient found mainly in fruits and vegetables. The body requires vitamin C to form and maintain healthy tissues, bones, blood vessels, skin, and a strong immune system. Vitamin C is a water-soluble vitamin, one that cannot be stored by the body except in insignificant amounts. It must be replenished daily.

What Vitamin C Does for You:

  • Lowers cancer risk
  • Promotes the healing of cuts, abrasions and wounds
  • Helps fight infections
  • Inhibits conversion of irritants in smog, tobacco smoke, and certain foods into cancer-causing substances
  • Dilates blood vessels and lessens the risk of developing high blood pressure and heart disease as a result
  • Helps regulate cholesterol levels
  • Aids iron absorption
  • Regenerates vitamin E supplies

What Happens When There is a Vitamin C Deficiency:

  • Poor wound healing
  • Frequent colds or infections
  • Lung related problems

What Happens When Too Much Vitamin C is Consumed:

For adults, the recommended upper limit for vitamin C is 2,000 milligrams (mg) a day. Too much vitamin C can cause:

  • Diarrhea
  • Nausea
  • Vomiting
  • Heartburn
  • Abdominal Cramps
  • Headache
  • Insomnia
  • Kidney Stones

How Much Vitamin C do You Need?

This table presents Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) recommended by the USDA to maintain a healthy diet.

  Vit C
(mg/day)
   
Infants  
0-6 mos 40*
7-12 mos 50*

Children		  
1-3 yrs 15
4-8 yrs 25

Males		  
9-13 yrs 45
14-18 yrs 75
19-50 yrs 90
51+ yrs 90

Females		  
9-13 yrs 45
14-18 yrs 65
19-50 yrs 75
51+ yrs 75

Pregnancy		  
14-18 yrs 80
19-50 yrs 85

Lactation		  
14-18 yrs 115
19-50 yrs 120

 

NOTES:

  • * Adequate Intakes
  • mg = milligrams

Best Plant Sources of Vitamin C:

SOURCES:

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