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Values and benefits of Vitamin C

Posted Sep 07 2008 8:37pm 1 Comment

Vitamin C is recognised as a powerful ingredient to a healthy diet, holding invaluable properties in aiding health, healing and wellness.

Commonly known as ‘ascorbic acid’ this essential vitamin is recognised as a water soluble, antioxidant vitamin, protecting against harmful effects of pollution and infection, aiding in the prevention of cancer and enhancing immunity.

The cells of the brain and spinal cord which frequently incur free radical damage, can be protected by the inclusion of vitamin C foods within the diet daily. In addition as its role as an antioxidant, vitamin C will detoxify many harmful substances produced by the body, and will strengthen the immune system. Vitamin C will increase the synthesis of interferon, a natural antiviral substance provided by the body, and will stimulate the activity of immune cells.

Vitamin C is also required for tissue growth and repair, adrenal gland function and healthy gums. Additional benefits include aiding in the production of anti - stress hormones, metabolism of folic acid, tyrosine and phenylalanine and increasing the absorption of iron and calcium, helping to maintain capillaries, bones and teeth. This vitamin is also essential in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and will contribute to haemoglobin and red blood cell production in bone marrow.

Vitamin C also aids in utilization of carbohydrates, synthesis of fats and proteins, and will block the production of nitro amines that can be potentially carcinogenic. Protection against blood clotting, bruising, healing of wounds and burns are also benefits of this vitamin.

Those with nutritional deficiencies, alcohol, tobacco or drug abuse, and those suffering from prolonged or wasting illnesses, severe burns or injuries and excess stress, will benefit from additional amounts of vitamin C within their diet.

Research has shown that adequate intake for vitamin C would be 90 milligrams per day for men and 75 milligrams per day for women. Smoking will increase oxidative stress, as a result, it is recommended that a smoker consumes 35 more milligrams of vitamin C per day.

A pregnant women will benefit from a daily intake of vitamin C to aid continual health and foetus formation of bone development, teeth and connective tissue. It must be noted however, that should a prenatal female take mega doses of vitamin C, a newborn baby may develop deficiency symptoms after the birth.

Official US recommendations of vitamin C RDA are as follows:

Infants 0 - 6 months 40 mg
Infants 7 - 12 months 50mg
Children 1 - 3 years 15mg
Children 4 - 8 years 25mg
Children 9 - 13 years 45mg
Male 14 - 18 years 75mg
Male 19+ 90mg
Female 14 - 18 65mg
Female 19+ 75mg
Pregnant female 65mg
(if under 18 years old) 80mg
Nursing female 120mg
(if under 18 years old) 115mg

Examples of vitamin C rich foods and milligrams of vitamin C included are as follows:

Food - Serving Size - Milligrams of vitamin C

Red bell pepper ½ cup 95
Orange 1 medium 60
Strawberries ½ cup 50
Cantaloupe ½ cup 35
Papaya 1 medium 95
Guava 1 medium 165
Tomato juice ¾ cup 35
Mango 1 medium 30

Eating a variety of foods that contain vitamin C - (the majority of vitamin C is found in fruits and vegetables) and an additional supplement if required, will ensure that an adequate amount of this essential vitamin is taken.

Research has found that vitamin C will work synergistically with vitamin E - that is, when the two vitamins work together, effect and benefits will enhanced than if they are taken alone. Vitamin E will search for dangerous free radicals within the cell membranes, while vitamin C will attack the free radicals. Working together, these two vitamins will reinforce and extend each other’s antioxidant strength and activity.

Vitamin E rich foods include:


sunflower seeds


Wheat germ

Fortified cereals

Due to the fact that the body cannot manufacture this vitamin, it is essential that it is included within our diet daily. A supplement may be taken daily, recognising that this is an additional aid and not to be taken as an alternative to including fresh, wholesome intake of such a vitamin daily.

Vitamin C is found in berries, citrus fruits and green vegetables and is best eaten raw or lightly steamed to maintain nutrient value. Sources include:

Dandelion greens
Sweet peppers

Herbs that include vitamin C include:

Red clover
Raspberry leaf

A vitamin C deficiency will cause disease such as scurvy. This disease is characterised by obvious signs of lack of vitamin C. Symptoms include, poor wound healing, soft bleeding gums, edema, extreme weakness and ‘pinpoint’ haemorrhages under the skin.

More common signs of lesser degrees of deficiency include, gums that bleed when brushed, increased susceptibility to colds and bronchial infections, joint pains, lack of energy, poor digestion, prolonged healing time, a tendency to bruise easily and tooth loss.

Adverse reactions to taking vitamin C would include Anaemia, flushed face, abdominal cramps, nausea and increased frequency of urination. Should these symptoms arise, intake of vitamin must cease and a doctor’s advise must be sought.

In conclusion, we must take responsibility in including a variety of fruits, vegetables and vitamin C rich foods daily in our diet, in order to appreciate all the benefits and resources of this essential vitamin.

Comments (1)
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Vitamin C is reall very essential for the body. It is really help ful for the skin.

Including fruits containing vitamin C in them really help a lot.

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