Are You Getting Enough Vitamin C?

Many claims have been made for the wonders of vitamin C in recent years. The research done by Dr. Linus Pauling promoted taking vitamin C for a variety of ailments from the common cold to cancer. Recently, the focus on antioxidants and health has promoted the benefits of taking vitamin C as a way of combating aging.

Although vitamin supplements are a healthy way to backup your diet, it is possible to overdo your intake of vitamin C. Some side effects can be stomach cramps and nausea. The recommended upper limit for adults is 2000 mg. per day.

On the other extreme, not enough vitamin C can have some serious side effects. Scurvy used to be a common ailment in the 19th century due to poor nutrition. Sailors on long sea voyage didn’t have ready access to citrus fruit and were susceptible to the disease until fruit juice became a staple in ships stores.

Though scurvy is not common anymore, low levels of vitamin C can still lead to anemia, infections and even bleeding gums.

But how much vitamin C is optimal for the average person is up for debate. In a 1999 study done by the National Institutes of Health it was recommended that the RDA (recommended dietary allowance) of vitamin C should be between 100 and 200 mg per day, about double the amount that was previously recommended. If you are a smoker, you should take an additional 35 mg.

Strawberries, oranges and kiwi fruit are excellent sources of vitamin C as well as tomatoes and red peppers. According to the NIH, the average adult should be getting 5 servings of vegetables and fruit per day to get enough vitamin C as well as other essential vitamins and minerals.

Remember that vitamin C is easily destroyed during cooking and storage. The best way to get the maximum amount per serving is to make sure to consume fruit and vegetables that are fresh and uncooked.

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