Vitamin C Information

This vitamin C information is provided as a reference or guideline for your good health. Please consult your doctor before changing the amount of vitamin C you currently consume.

Vitamin C is a powerful antioxidant vitamin that can help bolster your immune system as well as fight off disease. As an antioxidant, it helps to fight disease and cancer by binding to the free radicals which are constantly bombarding your body and damage your cells.

Vitamin C also plays other roles in helping keep you healthy. It aids in the absorption of iron (so take your iron supplement with your vitamin C) as well as helps the body build strong bones and form collagen. It's common information that vitamin C can help ward off colds, but it can also help to lower blood pressure. There's been many studies done involving the role of vitamin C and certain disease and new information is coming out all the time about this powerful vitamin including new studies on vitamin C and allergies, vitamin C and it's role in cancer prevention, and vitamin C and osteoporosis.

Foods High In Vitamin C

It's no news that citrus fruits are high in vitamin C, but there's plenty of other foods that have this wonderful vitamin. It is also found in strawberries, melons, broccoli and green peppers.

Dosage

According to our information on vitamin C, the USRDA is 60 milligrams per day. But some say this is way to low. Some recommend up to 100 mg per day, especially if you are feeling under the weather. It is good to get the vitamins you need from food, but a supplement can also be helpful so you can insure you are absorbing enough.

Side Effects

Since this is a water soluble vitamin, there are few known side effects as any excess of the vitamin is excreted in the urine before it can build up in the body to toxic amounts. If you do take too much at one time, you may experience cramping and diarrhea. You may also experience lower back pain, dizziness and headaches. Kidney stones have also been reported as a side effect in very rare cases. Of course, these symptoms can indicate many problems so you should lower your dose of vitamin c and see your doctor right away.

Symptoms of Vitamin C Deficiency

Some symptoms of a vitamin C deficiency include loss of appetite, night blindness, dry skin, lack of tearing, catching too many colds, bleeding gums and in extreme cases scurvy. Folks who are under stress, have just had an operation or suffer from chronic disease may be unable to absorb as much as healthy individuals and should consult their physician.

Other Considerations

Cooking can drastically reduce the amount of vitamins in the food so eating food raw is your best choice - plus this will insure the enzymes remain intact and offer you an added health benefit.

Since vitamin C helps your body absorb iron it is a good idea to take your iron supplement along with your vitamin c supplement.

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