Facts about Vitamin C¹

Linda B. Bobroff and Isabel Valentín-Oquendo²

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Why do we need vitamin C?

Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps slow down or prevent cell damage. It is needed to maintain healthy body tissues and the immune system. Vitamin C also helps the body absorb iron from plant foods.

What happens if we don't get enough vitamin C?

Vitamin C is found in many foods we eat and deficiency is rare. Scurvy, the disease caused by vitamin C deficiency, was common generations ago. Seamen who lived at sea for months at a time and ate no fresh fruits or vegetables often got scurvy. Today, scurvy is rare in the U.S. Still, not getting enough vitamin C can lead to anemia, bleeding gums, infections, dry and splitting hair, and poor wound healing.

How much vitamin C do we need?

The following table lists recommended daily intakes of vitamin C. People who smoke need an additional 35 milligrams of vitamin C every day.

Table 1.

Recommended daily intakes (mg/day) of vitamin C by life stage

Life Stage	Amount (mg/day)
Men, ages 19+	90
Women, ages 19+	75
Pregnancy Ages 18 and younger Ages 19 and older	80 85
Breastfeeding Ages 18 and younger Ages 19 and older	115 120
mg = milligrams of vitamin C

How can we get enough vitamin C?

The best way to get enough vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. Rick sources of this vitamin include citrus fruits and citrus fruit juices, sweet peppers, papayas, and strawberries.

Table 2.

Food sources of vitamin C

Food	Vitamin C (mg/serving)
Papaya, 1 medium	300
Potato, baked, 1 medium	200
Strawberries, halved, 1 cup	165
Cantaloupe, ¼ medium melon	140
Orange, 1 medium	130
Red or yellow sweet pepper, raw, medium	120
Broccoli, cooked, ½ cup	90
Cabbage, raw, ½ cup	35
mg = milligrams

What about fortified foods?

Some juices and cereals have vitamin C added. The amount of vitamin C in each product varies. Check the nutrition label to see how much vitamin C the product contributes to your daily need.

How should foods be prepared to retain vitamin C?

Vitamin C is easily destroyed during preparation, cooking, or storage. To retain vitamin C, follow these tips:

Eat raw fruits and vegetables as soon as possible after buying them.
Cut vegetables just before eating or cooking.
Cook vitamin C-rich foods quickly in as little water as possible.
Microwave, steam, or stir-fry to retain the most vitamin C; do not overcook.

What about supplements?

Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Contrary to popular opinion, taking vitamin C supplements does not prevent colds. However, some studies show that vitamin C supplements may decrease the duration of a cold.

How much is too much?

If you do take a supplement, do not get more than 2000 mg/day of vitamin C from foods and supplements. Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhea, and nausea. People with a history of kidney stones should avoid high levels of vitamin C.

Where can I get more information?

The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and nutrition classes for you to attend. Also, a registered dietitian (RD) can provide reliable information to you.

Reliable nutrition information may be found on the Internet at the following sites:

http://solutionsforyourlife.ufl.edu

http://www.nutrition.gov

http://www.nlm.nih.gov/medlineplus/vitamins.html

Footnotes

This document is FCS8702, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: June 2001. Revised: April 2006, December 2010. Visit the EDIS website at http://edis.ifas.ufl.edu/.

Linda B. Bobroff, PhD, RD, LD/N, professor, and Isabel Valentin-Oquendo, MS, RD, LD/N, former assistant and curriculum coordinator, Foods and Nutrition, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.

Facts about Vitamin C1