Vitamin C

Vitamin C, also known as ascorbic acid, is the most famous one of the water-soluble vitamins. It is the most popular supplement on the market. Why did it gain such notoriety? Nobel laureate Linus Pauling and others believed that the current recommended amounts of vitamin C might be enough to prevent deficiency, but not enough to prevent chronic diseases.

James Lind, a doctor in the British Royal Navy, conducted an experiment in 1747 with two groups of sailors at sea. One group was given lemon juice with their food, the other group wasn’t. With this he showed that vitamin C in the form of lemon juice prevented scurvy. Lind published his results in 1753 and the British Navy waited more than 40 years to add lemon juice to the standard rations for sailors.

What does vitamin C do? It is an electron donor for eight enzymes. This means that it allows enzymes to do their jobs better. It aids in the synthesis of carnitin. Carnitin is a compound that helps to get fat through cell membranes. Vitamin C is needed for the synthesis of collagen, a structural protein essential in wound healing, that’s why this vitamin gets its reputation as promoting wound healing.
It is needed for the synthesis of neurotransmitters. It is needed for peptide hormone synthesis and tyrosine.

It aids in the enhancement of iron absorption. Iron needs to be reduced in order to be absorbed. If you want to increase the absorption of iron take it with a source of vitamin C.

As an antioxidant, it decreases the damage from free radicals and harmful reactions from the body. It helps to protect cell membranes. Certainly it has a significant role in producing cartilage, bone and tooth.

Where do We Get Vitamin C From

Where do we get Vitamin C from? Fruits and vegetables. For example, 1 cup of strawberries has 97 milligrams, an orange has 70 milligrams. Any fruit or vegetable is going to have some of it. Here’s a table with some of my favorite foods and their Vitamin C content.

Fruits

1 kiwi	31 milligrams
1 organge	70 milligrams
1 cup strawberries	98 milligrams
1 cup watermelon	12 milligrams
1 cup papaya	87 milligrams

Juices

1 cup orange juice	120 milligrams
1 cup tomato juice	45 milligrams

Vegetables

1 cup red cabbage, raw	40 milligrams
1 cup cabbage, raw	26 milligrams
1 cup cauliflower, cooked	55 milligrams
1 potato, baked 20 mg	20 milligrams
1 sweet potato, baked	29 milligrams
1 cup tomato, raw	23 milligrams
1 cup tomato, canned	22 milligrams

How Much We Need

These recommended amounts are sufficient to meet the requirements of nearly 98% of healthy individuals in particular life stages. There are no exact daily requirements for individuals who are ill. Individuals engaged in strenuous exercise and smokers need more than a normal amount, and you should consult your doctor if that is your case.

Children
0-6 months	40 milligrams
7-12 months	50 milligrams
1-3 years	15 milligrams
4-8 years	25 milligrams
Males
9-13 years	45 milligrams
14-18 years	75 milligrams
>18 years	90 milligrams
Females
9-13 years	45 milligrams
14-18 years	65 milligrams
>18 years	75 milligrams