Download What you need to know about vitamin C

What you need to know about vitamin
C
What do locally grown potatoes, citrus fruits from the south and tropical mangos have in common? If you
said vitamin C you’d be correct! Vegetables and fruit are rich sources of vitamin C. Read on to get the
scoop on vitamin C.
What can vitamin C do for me?
Vitamin C has a very busy job! It has many important functions in the body. Vitamin C helps to:
Absorb the iron from plant foods (such as grains and vegetables).
Keep your gums healthy.
Protect you from bruising and helps to heal cuts and wounds.
Produce the tissue that holds muscles and bones together.
Form and repair blood, bones and other tissues.
Possibly reduce the risk of some cancers and may prevent the signs of aging because it is an
antioxidant.
Daily Vitamin C needs
Age
Vitamin C mg/day
1-3 years
15
4-8 years
25
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9-13 years
45
14-18 years
75
Males
65
Females
19 years and older
90
Males
75
Females
Pregnancy <18 years
80
Pregnancy >19 years
85
Lactation <18 years
115
Lactation >19 years
120
Smokers
Add 35 mg to your usual daily needs
Getting the vitamin C you need for the day is easy! Have a glass of orange juice at breakfast, some
sliced red pepper with dip for an afternoon snack, and a cup of strawberries for dessert. Following
Canada’s Food Guide will help you meet your daily vitamin C needs.
Our bodies do not store extra vitamin C. Whatever we don’t need or use, will be removed in our
urine. This means that everyday we need to eat foods that are rich in vitamin C to make sure we get
what our bodies need to stay healthy.
Too little vitamin C may result in skin bruising, bleeding gums, poor healing of wounds, loose teeth,
tender joints and infections.
Good sources of vitamin C
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The best sources of vitamin C are vegetables and fruit. Other food groups do not contain much vitamin
C.
Food
Portion
Vitamin C (mg)
Red bell pepper, raw
1 whole
312
Green bell pepper, raw
1 whole
146
Strawberries, raw
1 cup/250 mL
95
Kiwi
1 medium
75
Grapefruit juice
1cup/250 mL
70
Orange
1 medium
70
Broccoli, raw
½ cup/125 mL
61
Mango, sliced
1 cup/250 mL
45
Tomato, raw
1 medium
16
Potatoes, cooked
1 medium
15
Romaine lettuce, raw
1 cup/250 mL
14
Tip: When reading a food label for vitamin C, an excellent source (or very high in) will have more than
30 mg of the vitamin per serving.A very good source (or high in) will have at least 18 mg of vitamin C per
serving.
Myth #1: Taking vitamin C will help prevent a cold
The start of winter also means the beginning of cold and flu season. Many people believe that taking
Updated: 2015-06-15 | Page 3 of 5
vitamin C supplements can help prevent a cold. Research on vitamin C has not shown that it helps to
prevent colds. In fact, taking too much vitamin C can actually make you feel worse. The best that can be
said is that vitamin C (like other nutrients) is part of the package that can help keep you feeling good.
The best way to prevent a cold or flu is to wash your hands often and limit contact with people who are
sick.
For more information:
Get the facts on the immune system FAQs
Myth #2: Organic foods are higher in vitamin C
Some people believe that one of the benefits of eating organic foods is that they are higher in nutrients
than non-organic foods. But research studies on Vitamin C have not been able to prove this without a
doubt. While we know that the way a food is grown probably does affect how much vitamin C it has,
there is still more research needed.
What we do know is that the amount of vitamin C in a food is affected by the way it is cooked. Vitamin C
is lost in cooking water and during long storage times. You can preserve vitamin C by cooking the food
in very little water (like steaming or microwaving) and by eating fresh vegetables and fruit as soon as
possible.
Should I take a vitamin C supplement?
For most healthy people, there is no need to take a vitamin C supplement. Following Canada’s Food
Guide and eating the recommended number of vegetables and fruit means you should be able meet your
vitamin C needs. Consuming very high amounts of vitamin C (such as in supplements) can cause
diarrhea, nausea, stomach cramps and other health problems.
If you are concerned, speak to your doctor or call EatRight Ontario at 1-877-510-5102 and ask a
Registered Dietitian about your vitamin C needs.
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Meal Ideas
For breakfast, top your cereal or yogurt with sliced strawberries.
For an afternoon pick-me-up try raw green bell peppers and broccoli with dip.
Pack some canned mandarin oranges for your lunch.
Add dark green vegetables like broccoli and kale to soups, salads, omelets and pasta.
Spice up salads with apple slices or grapefruit segments.
For the kids, freeze cranberry or orange juice in ice cube trays with Popsicle sticks for a
homemade frozen treat.
Tip: Sprinkle lemon juice on cut up veggies and fruit, like potatoes, avocados and apples. The vitamin C
will keep them from turning brown.
Give these recipes a try:
Mango Chicken Wraps
Chicken and Corn Chowder
Broccoli Soup, Dietitians of Canada
This content from www.eatrightontario.ca is Copyright © Dietitians of Canada 2015, unless otherwise indicated.
The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian.
It is intended for educational purposes only. Dietitians of Canada acknowledges the financial support of EatRight
Ontario by the Ontario government. The views expressed do not necessarily reflect those of the province.
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