Vitamin C is a water soluble vitamin that acts as an antioxidant, helping to protect cells from the damage that is caused by free radicals. Free radicals are unstable atoms that can damage cells, which causes illness and aging. These can come from compounds that are formed when the body converts food to energy or from the environment, eg, cigarette smoke, air pollution or ultraviolet light from the sun. The body utilises Vitamin C to make collagen, improve the absorption of iron and to support the defence of the immune system by protecting against disease.
Vitamin C deficiency
The body uses vitamin C to build collagen which is a key element for achieving healthy skin. Without enough vitamin c, the body will struggle to obtain enough of this protein which may result in fragile skin, bleeding gums and slow healing of wounds. The symptoms of vitamin C deficiency or scurvy include fatigue, inflammation of the gums, swollen, bleeding gums, loosening or loss of teeth, blemishes on the skin, joint pain, poor healing of wounds, corkscrew hairs, depression and anaemia. Scurvy can be fatal if it is left untreated.
How much vitamin C do we need?
The amount of Vitamin C that an individual needs will vary depending on age and gender. The recommended dietary intake (RDI) for infants age 0-6 months is 25mg, for 7-12 months the amount is increased to 30mg. The recommendation of Vitamin C for children and adolescence aged 1-8 is 35mg and for age 9-18 the amount is increased to 40mg. The RDI for the average adult is 45mg a day. The requirement is higher during pregnancy to enable reserves for the growing baby at 55mg for those pregnant during the age 14-18 and 60mg for a pregnant adult. Additionally, the number is increased even more during lactation, with the requirement becoming 80mg for age 14-18 and 85mg for a lactating adult. For an adult that smokes regularly, these requirement will be increased.
Foods high in vitamin C
Fruits and vegetables contain very high amounts of vitamin C, which makes them good sources of this micronutrient. The storage and cooking process can deplete food of their vitamin c content, which means that the best source of vitamin c is obtained when it is eaten raw. A list of foods that contain high amounts of Vitamin C include, but are not limited to;
Citrus fruits
Red and green capsicum
Chilies
Kiwi fruit
Broccoli
Strawberries
Rockmelon
Tomatoes
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