What is Vitamin C Requirement?

Boost your vitamin C intake by eating more fruits such as oranges, grapefruits, cantaloupes, kiwi, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries and watermelon.

Broccoli, brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, sweet or white potatoes, and tomatoes are also good sources of vitamin C.

The best food sources of vitamin C are uncooked or raw fruits and vegetables, as it is destroyed by cooking and heat. Lightly steaming your vegetables will lessen nutrient loss.

RDA for men and women is 90mg and 75mg respectively. If you are a smoker, or under heavy physical stress, eg. marathon runner or skier, you are at higher risk for vitamin C deficiency.

How It Affects Your Body

Vitamin C deficiency causes hypoascorbemia, commonly known as scurvy, and can be easily treated. Vitamin C deficiency also affects various cellular functions. It impairs enzyme activity in the cells and outside of the cells. This causes various problems in producing essential proteins, cholesterols, collagens, and neurotransmitters. Thus, general discomfort, slow healing, increased inflammation periods, skin problems, and more may arise. Since vitamin C has antioxidative properties, low vitamin C levels can increase oxidative damage leading to increased inflammation, pain, and tissue damage.

Symptoms

Smokers or passive smokers

Increased oxidative stress caused by smoking or inhaling secondhand smoke will deplete serum vitamin C levels.

Diet

Low consumption of fruits and vegetables limits available vitamin C in your meals.

Dialysis patients

Patients undergoing haemodialysis will have a depletion in various components of the plama, including vitamin C.