Overview of Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and a powerful antioxidant. It plays essential roles in:

• Body growth and tissue repair

• Formation of blood vessels, cartilage, muscles, and bones

• Collagen production and wound healing

• Supporting the immune system

Since the human body stores very little vitamin C and excretes the excess through urine, it must be obtained regularly from food sources to prevent deficiency.

Dietary Sources of Vitamin C

Vegetables

• Red bell pepper: 1 cup = 152 mg (169% of daily requirement)

• Green bell pepper: 1 medium = 95 mg

• Spinach: 1 cup raw = 195 mg; 1 cup cooked = 117 mg

• Cabbage: 1 cup raw = 80 mg; 1 cup cooked = 53.3 mg

• Brussels sprouts: 1 cup = 107% of daily requirement

• Broccoli: 1 cup = 81 mg

Fruits

• Guava: 1 cup = 376.7 mg (419% of daily requirement)

• Kiwi: 1 cup slices = 166.9 mg

• Lemon: 58 g = 30 mg

• Papaya: 1 cup = 88 mg; 1 medium fruit = 224% of daily requirement

• Strawberries: 1 cup = 97.6 mg

• Orange: 1 cup = 96 mg

• Acerola/Barbados cherry: 1 cup = 11,644 mg

• Lychee: 1 cup = 136 mg

Herbs and Spices

• Parsley: 1 cup = 80 mg

• Thyme: 100 g = 160 mg

• Rose hips: 1 cup = 541 mg

Other Sources

• Tomato paste: 100 g = 27.3 mg

• Kale: 100 g raw = 120 mg

Vitamin C Supplement Forms

• Ascorbic acid (common standalone supplement)

• Mineral ascorbates: sodium ascorbate, calcium ascorbate

• Ascorbic acid with bioflavonoids

These forms provide similar health benefits but may differ in absorption and digestive tolerance.

Daily Vitamin C Requirements by Age

Age Group	Recommended Daily Amount (mg/day)
Infants 0–6 months	40
Infants 7–12 months	50
Children 1–3 years	15
Children 4–8 years	25
Children 9–13 years	45
Males 14–18 years	75
Females 14–18 years	65
Males ≥19 years	90
Females ≥19 years	75
Pregnant 14–18 years	80
Pregnant ≥19 years	85
Lactating 14–18 years	115
Lactating ≥19 years	120

Vitamin C Deficiency (Scurvy)

Deficiency may occur due to insufficient intake of fruits and vegetables. Since vitamin C is essential for iron absorption and collagen production, deficiency can lead to:

• Fatigue, weakness, irritability

• Loss of appetite and weight

• Muscle and joint pain

• Swelling (edema)

• Skin hemorrhages (small red spots)

• Gum disease and tooth loss

• Mood changes and depression

Risk increases in certain conditions: fever, inflammation, diarrhea, low stomach acid, hyperthyroidism, smoking, iron deficiency, surgery, burns, or protein deficiency.

Vitamin C Toxicity / Overdose

Oral intake of vitamin C is generally safe within recommended limits, but excessive doses can cause:

• Nausea, vomiting, stomach cramps, heartburn

• Headaches

• Diarrhea (especially >2,000 mg/day)

• Increased risk of kidney stones (especially >1,000 mg/day in susceptible individuals)