All You Need To Know About Vitamin C!

Lets talk about Vitamin C!

Vitamin C is also known as L-ascorbic acid. It is very important for the functioning of our immune system and in the formation and maintenance of bones, teeth, cartilage and blood vessels. Vitamin C is an important factor in wound healing.

What Foods Contain Vitamin C?

It is important to make sure that our diet is rich in Vitamin C, since this vitamin is not stored or produced in our bodies.  Vitamin C can be found in many fruits and vegetables.  Although vitamin C is not naturally present in grains, it can be found in some fortified breakfast cereals. The vitamin C content of food may be reduced by cooking because ascorbic acid is water soluble and is destroyed by  high heat. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw.

 According to the Institute of Medicine - citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Raw red peppers, orange juice and oranges have the highest amount of Vitamin C. 

Fruits containing Vitamin C include:
Cantaloupe
Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Strawberries
Watermelon

Vegetables containing Vitamin C include:
Green pepper
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Spinach
Green peas

What Are The Symptoms of Vitamin C Deficiency?

-Poor wound healing
-Easy bruising
-Fatigue
-Mood changes (depression, easily irritability, etc)
-Bleeding gums
-Painful joints and muscles
-Nose bleeds
-Dry skin
-Dry, brittle hair
-Decreased ability to fight off infections leading to increased colds or other infections

Who is at risk for Vitamin C deficiency?

-Smokers (including those subject to second-hand smoking)
-Those with poor nutrition (the very poor, elderly, alcoholics, those with eating disorders, etc.)
-Those with severe intestinal malabsorption due to inflammatory bowel disease or who have had surgical resection of the intestines require higher amounts of Vitamin C
-Cancer patients require higher amounts of Vitamin C
-Patients on dialysis require higher amounts of Vitamin C

How Much Vitamin C Is Enough According to the NIH:

Infants:
0 - 6 months: 40* milligrams/day (mg/day)
7 - 12 months: 50* mg/day
*Adequate Intake (AI)

Children:
1 - 3 years: 15 mg/day
4 - 8 years: 25 mg/day
9 - 13 years: 45 mg/day

Adolescents: Age 14-18
Girls: 65 mg/day
Boys: 75 mg/day

Adults: Age 19 and older
Men: 90 mg/day
Women: 75 mg/day

Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.

Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you.


Fun fact: 
Did you know that Vitamin C deficiency was the leading cause of death among sailors between the 1500s and 1800s? 

After the 14th century, more and more sailors began to explore the Indian and Pacific Oceans -- leading to longer duration of voyages overseas. On these long voyages, a sailor's diet consisted largely of salted meat and biscuits made from flour. Since there was no way to preserve fruits and vegetables, these were never consumed while at sea.

Vitamin C deficiency first came into the public eye in Britain during the 1740s, after Commodore George Anson led 6 ships into the Pacific to raid Spanish shipping. He returned back to Britain with only 700 of his 2000 sailors, and it appears (from what has been described in stories and drawings) that most died from "Scurvy" , which is the most severe form of Vitamin C deficiency. Their symptoms were vividly described by Richard Walter: "skin black as ink, ulcers, difficult respiration,s, teeth falling out and, perhaps most revolting of all, a strange plethora of gum tissue sprouting out of the mouth, which immediately rotted and lent the victim's breath an abominable odour."  

This disease affecting only sailors was a true medical mystery at first, and  many physicians believed that the symptoms might be related to syphilis, dysentery or psychosis. What people did recognize; however, was that once on land the sailor's symptoms completely resolved as they resumed a normal diet. This made more physicians and sailors pay special interest to the foods on board the ship. 

In the 1760's the British used trial and error to research which foods might prevent this disease. They focused their interests on portable soup (a preparation of dried vegetables), malt, sauerkraut, concentrated lemon and lime juice (called "rob"), vinegar, mustard, molasses and beans. Different voyages sent out to sea took a different set of foods, and sailors were monitored for their symptoms. It turns out one group of sailors under Captain Cook was very lucky in preventing scurvy for three successive voyages, with the help of lemon and lime!

I hope you enjoyed my tips for Vitamin Week! Especially the little history about Vitamin C!

Please continue to email your questions/comments to DoctorDeenaMD@gmail.com.

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