Vitamin C - Ascorbic Acid
Vitamin C is a water soluble vitamin used by the body in
the formation of collagen throughout the body and which aids in the
absorption of iron. Collagen is a form of protein that makes us
connective tissue and is the most abundant protein in humans.
Adequate intake of Vitamin C is accordingly very important.
Severe deficiency will cause scurvy which can be fatal.
Where do I get Vitamin C from?
| Plant Source |
Amount (mg/100g) |
| Capsicum |
190 |
| Parsley |
130 |
| Kiwifruit |
90 |
| Broccoli |
90 |
| Brussels Sprouts |
80 |
| Strawberry |
60 |
| Orange |
50 |
| Lemon |
40 |
| Cauliflower |
40 |
| Mango |
28 |
| Potato |
20 |
| Tomato |
10 |
| Grape |
10 |
| Apple |
6 |
Vitamin C is found in fruits and vegetables, particularly in citrus
fruits. However, exact quantities of Vitamin C in any fruit or
vegetable will depend on many factors including the soil it grew in,
variety of plant, storage conditions and method of preparation.
Vitamin C is fragile and can be leeched out in cooking. The
table on the right provides an illustrative list but for more
information click
here.
This list busts two myths. Firstly, many vegetables contain
plenty of Vitamin C and many Aussies get more Vitamin C from their
vegetables than from fruit. Second, a variety of fruits
contain high quantities of Vitamin C. Oranges are a good
source, but they are not the kings of Vitamin C. That honour
in fact belongs to the
Kakadu Plum which may contain quantities of between 1000mg and
5300mg per 100g.
How much Vitamin C do I need?
The recommended dietary intake for Vitamin C differs substantially
across the globe. In Australia the recommended dietary intake
(RDI) is 45mg per day for healthy adults and 85mg per day for
lactating women. For more detailed information concerning
this, see
here.
American dietary recommendations for healthy adults are 75mg for
women and 90mg for men.
Excessive intake can lead to indigestion especially on an empty
stomach.
The American guidelines recommend that intake be limited to 2000mg a
day for healthy adults. The Australian guidelines suggest a
prudent limit of 1000mg per day.
Many Vitamin C supplements contain between 500-1000mg of Vitamin C
and don't have adverse effects on healthy adults. These
supplements represent upwards of 10 times the required minimums
reducing to zero the risk of deficiency.
There have been some studies attempting to find a toxic level for
Vitamin C intake but apart from gastrointestinal problems, (which
could only be possible by taking many times the daily dose of a
vitamin supplement) no toxic upper limit has been established.
Nevertheless, there is no advantage to taking extremely high doses
of Vitamin C so it should be avoided.
|
|
