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| Good to know: |
Also called ascorbic acid. Cigarette smoke depletes vitamin C, so smokers need 100 milligrams per day. |
| Recommendations: |
Ages 15-51+, 60 milligrams/day |
| Benefits: |
Important for immune function. Acts as an antioxidant to keep the body healthy. Strengthens blood vessels and capillary walls, makes collagen and connective tissue that hold muscles and bones together, helps form scar tissue, keeps gums healthy, and helps the body absorb iron from foods. |
| Food sources: |
A lot of fruits and vegetables, especially citrus fruits, dark green vegetables, strawberries, papaya, cantaloupe, peppers, broccoli, potatoes and tomatoes. |
| Day's supply in: |
1 cup grapefruit juice (72 mg) OR 1 kiwi fruit (74 mg) OR 1 cup chopped broccoli (116 mg) OR 1 baked potato with skin (26 mg) PLUS 1 cup tomato juice (45 mg) |
| Watch out: |
Very high doses of vitamin C supplements (over 1000 milligrams) can cause diarrhea and may cause kidney stones. |
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