Fact Sheet: Vitamin C

Fact Sheet forVitamin C
Also known as / related termsL-ascorbic acid
What does it do?- Aids the growth and repair of tissues in the body.

- Used to help make skin, tendons, ligaments, and blood vessels

- Healing of wounds and the formation of scar tissue

- Maintenance and fixing of cartilage, bones, and teeth

- Helps the body absorb iron
Where is it found?-Vegetables
-- Cauliflower
-- Broccoli
-- Brussels sprouts
-- Cabbage
-- Green and red peppers
-- Potatoes
-- Spinach
-- Sweet potatoes
-- Tomatoes
-- Turnip greens
-- Winter squash

- Fruits
-- Blueberries
-- Cantaloupe
-- Cranberries
-- Citrus fruits and juices
-- Kiwi fruit
-- Mango
-- Papaya
-- Pineapple
-- Raspberries
-- Strawberries
-- Watermelon
TypeWater soluble
Internally produced?No
Who is at risk of deficiency?- Those not eating or unable to eat rich sources
- Those who regularly eat overcooked food
- People who dislike citrusy/sour fruits
- Smokers or those around cigarette smoke need an additional 35mg per day
- Pregnant women need additional Vitamin C in their diets
Symptoms of deficiency- Anemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain (slowed metabolism)
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel

+ Scurvy, a severe form of Vitamin C deficiency
Recommended Dietary IntakesInfants
-- 0-6 mths: 40* milligrams/day (mg/day)
-- 7-12 mths: 50* mg/day
*Adequate Intake (AI)

-- 1-3 yrs: 15 mg/day
-- 4-8 yrs: 25 mg/day
-- 9-13 yrs: 45 mg/day

-- Girls 14-18 yrs: 65 mg/day
---- Pregnant teens: 80 mg/day
---- Breastfeeding teens: 115 mg/day
-- Boys 14-18 yrs: 75 mg/day

-- Men 19 yrs onward: 90 mg/day
-- Women 19 yrs onward: 75 mg/day
---- Pregnant women: 85 mg/day
---- Breastfeeding women: 120 mg/day
Is an overdose / hypervitaminosis possible?Very rare as it is passed out with urine. However, more than 2,000 mg per day is not recommended, especially in the case of pregnant women. Overdose symptoms include stomach upsets and diarrhoea.

Sid Khullar

Sid Khullar is the founder of Chef at Large, a blog that began in 2007. He enjoys cooking, writing, travelling and technology in addition to being a practising Freemason. Health and wellness is a particularly passionate focus. Sid prefers the company of food and animals to most humans, and can be reached at sid.khullar@chefatlarge.in.