All About Vitamin C - Where, What, and Why

Vitamin C, found abundantly in fruits and vegetables, is an essential nutrient the body requires to support normal growth and development. It improves immune function and the absorption of non-heme iron, protects against cardiovascular disease, prenatal health problems, eye disease, and has even been shown to ward off skin wrinkling. 

Vitamin C is one of many antioxidants that block some of the damage caused by free radicals (Free radicals are made when the body breaks down food or when you are exposed to tobacco smoke or radiation). The buildup of free radicals over time is largely responsible for the aging process, and they may play a role in cancer, heart disease, and conditions like arthritis. Vitamin C has also been shown to regenerate other antioxidants within the body, such as Vitamin E.

Vitamin C is needed to make collagen, which is required for the health and repair of various tissues in the body such as: skin, bone, cartilage, ligaments and tendons, blood vessel walls, and teeth.

"Higher blood levels of Vitamin C may be the ideal nutrition marker for overall health. The more we study Vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."   ~  Mark Moyad, MD, MPH, of the University of Michigan. 

Facts about Vitamin C:

• The body does not produce, nor store, Vitamin C.

• Eating foods high in Vitamin C along with those containing iron, markedly increases Iron absorption.

• Vitamin C (along with Calcium) plays a role in building, maintaining, and preventing the degeneration of bone. 

• The ideal dose of Vitamin C may be much higher than the recommended dietary allowance. According to Moyad (MD, MPH), 500 mg daily of Vitamin C is ideal for optimal health. (Source)

• The average person does not meet the daily recommendation of Vitamin C through food because the Standard American Diet (SAD) is lacking in fruits and vegetables.

• Smokers, and those in contact with second and third hand smoke, need 35 mg more Vitamin C than the average person.

• Drinking large quantities of alcohol will cut a person's Vitamin C absorption in half.

What are good sources of Vitamin C? (Source)

Food	Amount	Vitamin C (mg)
Papaya	1 papaya	188
Guavas	1 Guava	126
Sun Dried Tomatoes	1 cup	112
Green Hot Chili Peppers	1 pepper	109
Sweet Red Pepper	1/2 cup raw	95
Kiwi	1 kiwi	84
Acerola Cherries	1 cherry	84
Oranges	1 orange	83
Broccoli	1 cup	81
Kale	1 cup	80
Pineapple	1 cup	79
Grapefruit Juice	3/4 cup	70
Red Hot Chilli Peppers	1 pepper	65
Sweet Green Pepper	1/2 cup raw	60
Cantaloupe	1 cup	57
Mangoes	1 mango	57
Red Cabbage	1 cup	51
Cauliflower	1 cup	46
Banana Peppers	1 pepper	38
Clementines (tangerines)	1 clementine	36
Garden Cress	1 cup	35
Turnip Greens	1 cup	33
Lemons	1 medium	31
Tomatoes	1 medium	29
Potato	1 medium, baked	17
Brussels Sprouts	1 cup	16
Black Currants	1 Tbsp	13
Strawberries	1 strawberry	11
Spinach	1/2 cup cooked	9
Coriander	1 tsp	6
Green Peas	1/2 cup cooked	8
Fresh Parsley	1 Tbsp	5
Fresh Thyme	1 Tbsp	4.75
Cayenne Pepper	1 tsp	2
Chili Powder	1 tsp	2
Chives	1 Tbsp	2
Ground Cloves	1 tsp	2
Dried Basil	1 Tbsp	1.8
Dried Rosemary	1 Tbsp	1.8
Saffron	1 tsp	1

How much Vitamin C do we need? (Source)
                       

Life Stage	Amount (mg)
Birth to 6 months	40
Infants 7 - 12 months	50
Children 1 - 3 years	15
Children 4 - 8 years	25
Children 9 - 13 years	45
Teens, Boys 14 - 18 years	75
Teens, Girls 14 - 18 years	65
Adults, Men	90
Adults, Women	75
Pregnant women	85
Breastfeeding women	120

              

What is the Tolerable Upper Intake Levels of Vitamin C? (Source)

Life Stage	Amount (mg)
Children 1 - 3 years	400
Children 4 - 8 years	650
Children 9 - 13 years	1200
Teens 14 - 18 years	1800
Adults	2000

                                      

*Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea. (Medline Plus)


The risk of developing Vitamin C Deficiency is increased in:

• Individuals with limited food variety.

• Individuals with a medical condition that affects the body's ability to digest and absorb food such as Crohn's disease and ulcerative colitis.

• Individuals with cancer, end-stage renal disease (kidney failure), or those with chronic hemodialysis.

• Smokers. Smoking affects the absorption of vitamin C from foods and also vitamin C is used up in the body more quickly in those who smoke. 

• Pregnant and breast-feeding women because they need higher amounts of vitamin C.

• Infants fed evaporated or boiled milk.

Snack and Meal Ideas for optimal Iron Absorption (Vitamin C + Non-Heme Iron):

• Chickpea Chia Crackers with Sundried Tomato Basil Cashew Cheese Spread

• Power Packed Bagel topped with Sundried Tomato Basil Cashew Cheese Spread, served with fresh fruit (from list above) or topped with fresh tomatoes

• Chocolate Breakfast Bars for Toddlers paired with fresh fruit (from list above)

• Loving Green Pancakes

• Creamy Fire Roasted Tomato Soup

• Cream of Broccoli Soup

• 1 Pot Chickpea, Lentil, and Butternut Stew served with fresh fruit (from list above) or kale/spinach salad with citrus dressing

• Black-Eyed Pea and Quinoa Chili

• Baked Potato topped with Broccoli and Feel Good Cheese Sauce

• Quinoa Cake Stackers  topped with Marinara Sauce or Fresh Tomatoes and Spinach

There are a lot of other combinations you can create by comparing the above list of Vitamin C rich foods and Iron rich foods. Have fun with it! 

Please also note that I am not a trained doctor, nor certified nutritionist.  The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.  

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