Benefits of Vitamin C..

Vitamin C is a very popular treatment for colds and flu because it is well known for boosting the immune system.

Revered as an immune-booster vitamin C also aids in wound healing and is an antioxidant that protects against free radical damage to the body. Vitamin C is also needed to build collagen, the substance that attaches the skeleton together, linking bones to muscles and keeping organs in place. Collagen is also responsible for keeping the skin smooth and wrinkle-free. Vitamin C helps with the absorption of other nutrients like calcium and iron.

Fact: Free radicals are destructive, unstable oxygen atoms that are normally produced by the body and production can be accelerated by outside toxins like pollution and smoking.

Daily Recommended Amount of Vitamin C

Daily amount needed for an adult is about 80mg, and an adult can safely take up to 1,000mg. Children should get about 15 mg to 45 mg per day. More can be supplemented for colds and healing wounds. Consult a health professional.

Fact: Vitamin C is often used as a food additive in the form of citric acid to provide color and as a preservative.

Deficiency Symptoms of Vitamin C

Ascorbic acid literally means “acid that prevents scurvy”. Vitamin C deficiencies were first discovered on ships that were sailing to the “new world”. Often ships had barrels full of limes so that passengers could have lime juice every day to prevent scurvy. Symptoms of scurvy are rare, but milder symptoms can happen when intake is low. These include fatigue, weakness, bruising easily and depression. More serious symptoms are loose teeth and sore joints.

Some conditions can contribute to a vitamin C deficiency like diabetes, smoking, colds, flu’s, surgery, age, over consumption of alcohol, and breastfeeding. Often, supplementing is recommended for people with these conditions.

Can an Overdose happen with Vitamin C?

An overdose is extremely rare because vitamin C is a water-soluble vitamin, but it can happen if too much is taken at one time. The symptoms of an overdose are nausea, abdominal cramping and diarrhea. Vitamin C should not be taken in high quantities for a long period of time. Often this can result in reversing some of the antioxidant benefits, and can actually act as a pro-oxidant. Also, because vitamin C aids in iron absorption, this can lead to an iron overdose. Be careful with high-dose supplements of vitamin C.

Where to get more Vitamin C

Vitamin C is in most fruits and vegetables. Some of the best sources are citrus fruits, and tropical fruits like papayas, kiwis, and mangoes. Other fruits and vegetables that are a good source of vitamin C are cantaloupe, kale, strawberries, yellow bell peppers and tomatoes. Add strawberries to boost vitamin C intake