Vitamin C Information

Food Source

Most fresh fruit (especially citrus fruits), vegetables and fruit juices. Vitamin C is easily destroyed by cooking and is reduced during storage. In fruits, vitamin C accumulates during the period up to the point at which they are ripe. Once ripe, the longer they are left on the tree, the less vitamin C they contain.

Description/Function

A water soluble vitamin. An antioxidant, able to neutralise potentially damaging free radicals. Helps the white blood cells to fight infection and is essential for wound healing. Also needed for the formation of collagen, for healthy skin, and for the formation of other structural materials in bones, teeth and capillaries. Helps the absorption of iron from plant (non-animal) sources.

Not only does a high vitamin C intake markedly reduce the severity of a cold, it also effectively prevents secondary viral or bacterial complications. Vitamin C works by stimulating the immune system and protecting against damage during the body's fight against the infection.

Intake

The official RDA is 60 mg/day (100 mg/day for smokers).

Deficiency Symptoms

Poor wound healing, dry skin, broken thread veins, scalp dryness, irritability, weakness.

Who might benefit from supplements?

Older people (over 55) and convalescents.

Researchers from the National Institute on Aging report that elderly people who take vitamin C supplements have a 50 per cent lower risk of dying prematurely from disease than do people who do not supplement. A Californian study concluded that people who consume more than 750 mg/day of vitamin C reduce their risk of dying prematurely by 60 per cent. Other researchers have found that people who suffer from asthma, arthritis, cancer, diabetes, and heart disease have much lower levels of vitamin C in their blood than do healthy people so need more Vitamin C and those who consume large amounts of alcohol, those with active, busy lives, people with colds, smokers (each cigarette destroys some vitamin C), those exposed to excessive pollution, athletes and routine aspirin users.