Sources of Vitamin C

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Foods high in Vitamin C

Citrus fruits, strawberries, guavas, kiwis, papaya, peppers, broccoli, cauliflower, brussels sprouts, kale, mustard greens, garden cress, thyme, and parsley.

Vitamin C Function

Vitamin C plays an important role in the formation of collagen within connective tissue. It has a vital role in the chain of metabolic activity within our body’s cells. Last, but not least it also stimulates the immune system.

Vitamin C and Your Skin

Because of its role in collagen production it is important to the look, feel, and health of our skin. Healthy collagen within the skin creates a firmness and prevents lines and sagging. During wound repair new collagen is deposited in order to close the wound. Without vitamin C our skin health would suffer.

Vitamin C in Supplements

Vitamin C or ascorbic acid supplements are available in case foods lacking Vitamin C are hard to come by. Fortunately this should not be necessary as we live in a world food of rich foods to fulfill this requirement.

Vitamin C Dosage

Age

Male

Female

Pregnancy

Lactation

0–6 months

40 mg*

40 mg*

7–12 months

50 mg*

50 mg*

1–3 years

15 mg

15 mg

4–8 years

25 mg

25 mg

9–13 years

45 mg

45 mg

14–18 years

75 mg

65 mg

80 mg

115 mg

19+ years

90 mg

75 mg

85 mg

120 mg

Smokers

Individuals who smoke require 35 mg/day
more vitamin C than nonsmokers.

* Adequate Intake (AI)

Inadequate Vitamin C Intake

Vitamin C deficiency can have significant health effects like fatigue, mood changes, weight loss, joint and muscle pain, bruising, tooth and gum problems, dry hair and skin, and infections.

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