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 a result of severe Vitamin C deficiency. As the book tells the story, they later started using limes (limes are citrus, and citrus are known for their Vitamin C content), because they found even a small amount of lime juice helped keep scurvy away. Hence, the name Limey for the British.
Vitamin C Functions
Research suggests that vitamin C does not prevent the common cold, but it may reduce symptoms.
In research, the results are reported as averages and some individuals studied may have responded in a positive way to the Vitamin C, so it is possible my students have received some benefit from the Vitamin C. But, there is always the possibility of the placebo effect, so we cannot ignore this. The research does not support the use of supplements to help prevent colds, but in the end, the choice is yours. You are now able to make an educated decision.
In research, the results are reported as averages and some individuals studied may have responded in a positive way to the Vitamin C, so it is possible my students have received some benefit from the Vitamin C. But, there is always the possibility of the placebo effect, so we cannot ignore this. The research does not support the use of supplements to help prevent colds, but in the end, the choice is yours. You are now able to make an educated decision.
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. Collagen is a protein which occurs in many structures in the body, include 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.
We don’t have to worry about scurvy today as Americans get the minimum amount of Vitamin C to prevent scurvy. But, 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 in smokers it is readily depleted.
We don’t have to worry about scurvy today as Americans get the minimum amount of Vitamin C to prevent scurvy. But, 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 in smokers it 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
Most people think that Vitamin C only comes from citrus, but vitamin C is abundant in a variety of fruits and vegetables. Fruits such as kiwi gold and strawberries are high in vitamin C. Vegetables such as tomatoes, red pepper, broccoli, potatoes and spinach are good sources or high in vitamin C.
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
