Vitamin C performs numerous functions in the body. It is involved, among other things, in the formation of cell membranes, collagen and haemoglobin. It promotes the absorption of iron and is an antioxidant. It helps maintain healthy teeth and gums. Vitamin C also supports immune function and is essential for wound healing.
All fresh fruits and vegetables, as well as their various juices, are good sources of vitamin C. Several juices are fortified with vitamin C. Generally speaking, the greener the vegetable, the higher its vitamin C content.
Eating 5 portions of fruits and vegetables is enough to meet one's daily requirement of vitamin C.
|Approximate Vitamin C Content|
Vitamin C is sensitive to heat and oxidation. Cooking destroys between 30 and 50% of this vitamin.
Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.
|Vitamin C Requirements|
Smokers need an additional 35 mg of vitamin C.
Vitamin C deficiency leads to bone fragility and dry skin. It also causes small haemorrhages or purple spots to appear.
Scurvy (fatigue, irritability, spongy gums, impaired bone growth, joint pain) is also brought on by vitamin C deficiency.
Vitamin C does not accumulate in the body. Any excess is excreted in the urine and feces. However, daily intake of several grams may cause dry mouth and diarrhea, reduce the absorption of copper and sperm production and increase the risk of kidney stones.
Vitamin C is said to prevent certain types of cancer and heart disease and could prevent or delay the appearance of cataracts. A supplement of 250 to 500 mg per day is recommended for those who do not eat a sufficient amount of fruit and smokers. Vitamin C neither prevents nor treats colds.
Ingesting more than 500 mg a day has a negligible effect since any excess is eliminated in the urine and feces. It makes urine light yellow.
Vitamin C interferes with several laboratory tests and can mask the presence of blood in the stool.
Watch what you eat. Nutrition has a significant impact on health!
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.