Dietary Sources of Vitamin C Provide Ample Opportunity for Adequate Intake

Although many of us have heard of the vitamin C deficiency condition known as scurvy, few of us will ever be at risk for it. Vitamin C is found in so many foods, dietary sources usually provide more than enough of the RDA.

The RDA for vitamin C is 60 – 90 mg per day for healthy adults, although a typical vitamin C supplement may recommend 120 to 1000 mg. dosages. It cannot be produced by our bodies or stored within it, and cooking may destroy some of the vitamin C found naturally in our foods. Still, experts suggest a vitamin C supplement is unnecessary for the majority of individuals due to its widespread prevalence among foods we typically consume. Vitamin C is also used as a preservative, and is present in cereals and in juices that are enriched with vitamin C.

Common food sources of vitamin C include:

• Citrus fruits and juices, including grapefruits, oranges, pineapple, lemons and limes.


• Melon, including honeydew, cantaloupe and watermelon


• Plums


• Peppers


• Parsley


• Peaches


• Raspberries


• Apples


• Kiwi (the yellow variety is an exceptionally good source of vitamin C)


• Potatoes


• Peas


• Broccoli and cauliflower


• Cabbage


• Spinach


• Tomatoes

Vitamin C is contained in several wild fruits, as well.

It is particularly important to consume a variety of fruits and vegetables to provide the body with adequate vitamin C. Fruits and vegetables vary according to the amount of vitamin C they provide.

The Diverse Roles of Vitamin C

Vitamin C plays a variety of vital roles in maintaining our health. It is an antioxidant that helps protect against several diseases, including cancer and heart disease. It aids in the build up of anti-bodies and protects against cellular damage from environmental pollutants. Vitamin C is required for the production of collagen, a protein that builds skin, joints, and cartilage. These are just some of its many functions.

Vitamin C has long been famed for its support of a strong immune system. Although no scientific evidence has been found to support the claim that it prevents colds, it may help reduce the duration and the severity of symptoms a cold-sufferer experiences.

Although it is water soluble and is regularly excreted by the body, it is possible to “overdose” the body with vitamin C. Discomforting symptoms and illness can follow. These may include stomach cramps or diarrhea, the development of kidney stones, or the onset of anemia.