Vitamin C History
Years ago when British sailors went out to sea for months, they would develop bleeding gums, open sores on their skin and many would eventually die. This disease was called scurvy. Scurvy is the result of severe Vitamin C deficiency. British sailors started using limes, a citrus fruit known for the vitamin C content. They found even a small amount of lime juice helped keep scurvy away. Hence, the name Limey for the British.
Vitamin C Functions
Vitamin C is a water-soluble vitamin and non-toxic from food. The main functions of vitamin C include:
Although vitamin C plays a role in immunity, research suggests that vitamin C does not prevent the common cold, but it may reduce symptoms.
- collagen production
- restoring vitamin E to its active form
- immunity
- antioxidant
- boosting non-heme iron absorption
- playing a role in the production of carnitine
Although vitamin C plays a role in immunity, research suggests that vitamin C does not prevent the common cold, but it may reduce symptoms.
Vitamin C Deficiency
Scurvy is a condition which results from vitamin C deficiency. The symptoms the British sailors experienced were from a breakdown of collagen, an important structural protein found in skin, membranes in the mouth and digestive tract, bone, ligaments and tendons. When vitamin C is not available, collagen cannot be made and the body gradually starts to breakdown.
Most Americans obtain the minimum amount of Vitamin C to prevent scurvy. Seniors may be at risk, particularly those living in assisted living facilities. Vitamin C has many other functions including in immunity and as an antioxidant. Getting enough vitamin C may keep you healthy and help prevent chronic disease. Getting extra vitamin C has not proven beneficial.
Smokers need more Vitamin C than non-smokers because the contents in cigarette smoke increase the production of free radicals in the body. Since vitamin C is an antioxidant and smoking produces free radicals, vitamin C is readily depleted.
Most Americans obtain the minimum amount of Vitamin C to prevent scurvy. Seniors may be at risk, particularly those living in assisted living facilities. Vitamin C has many other functions including in immunity and as an antioxidant. Getting enough vitamin C may keep you healthy and help prevent chronic disease. Getting extra vitamin C has not proven beneficial.
Smokers need more Vitamin C than non-smokers because the contents in cigarette smoke increase the production of free radicals in the body. Since vitamin C is an antioxidant and smoking produces free radicals, vitamin C is readily depleted.
Recommended Intake
Age and Gender |
Amount of Vitamin C per Day |
Infants 0-6 mo |
40 mg |
Infants 6-12 mo |
50 mg |
Children 1-3 yr |
15 mg |
Children 4-8 yr |
25 mg |
Pre-teen 9-13 yr |
45 mg |
Males 14-18 yr |
75 mg |
Females 14-18 yr |
65 mg |
Males 19 and up |
90 mg |
Females 19 and up |
75 mg |
Dietary Sources of Vitamin C
Citrus fruits are a good source of vitamin C, but in addition to oranges, grapefruits, and limes, vitamin C is abundant in a variety of fruits and vegetables, including kiwis, strawberries, tomatoes, red pepper, broccoli, potatoes and spinach.
Vitamin C Video
References
- Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. Food and Nutrition Board, Institute of Medicine, National Academies. United States Department of Agricultural. Last accessed April 2nd, 2016. https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/recommended_intakes_individuals.pdf
- Vitamin C. Linus Pauling Institute. Micronutrient Information Center. Last updated January 14th, 2014. Last accessed April 2nd, 2016. http://lpi.oregonstate.edu/mic/vitamins/vitamin-C#food-sources
Last updated April 2nd, 2016