The Benefits of Vitamin C

Experts say vitamin C is one of the safest and most effective nutrients available.While it may not cure the common cold, vitamin C benefits may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkles.The upper tolerable intake limit (or the maximum intake in a day that is likely not to cause harm) for adults is 2,000 mg.A study published in the Preventive and Alternative Medicine Symposium examined more than 100 studies over a 10-year period, revealing a growing list of possible benefits of vitamin C."Vitamin C has received a great deal of attention, and for good reason. Higher vitamin C levels in the blood may be an ideal nutrient indicator of overall health," said researcher Mark C, MD, MPH, University of Michigan·Mo Yad (Mark Moyad) said. "The more we study vitamin C, the more we learn about its versatility in protecting our health, including prevention of cardiovascular disease, cancer, stroke, eye health [and] longevity immunity.""But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance."

How Much Vitamin C Is Enough? 

"The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," Moyad says.But keep in mind that while many people may not always get the optimal level of vitamin C, having a vitamin C deficiency is very rare in the U.S.and many other countries.Vitamin C deficiency is mainly seen in malnourished adults.In extreme cases, it can lead to scurvy characterized by weakness, anemia, bruising, bleeding and loose teeth.Moyad says there's no real downside to taking the 500mg supplement, other than some types may irritate the stomach.That's why he recommends taking a non-acidic, buffered form of the vitamin."The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," he says.Food is the best way to get all your nutrients. Along with vitamin C, you’ll get a host of other vitamins and minerals, as well as fiber if you’re eating fruits, vegetables, or other produce.

While a cup of orange juice or a half-cup of red pepper would be enough to meet your recommended daily intake of vitamin C.To reach 500 milligrams (mg), you could turn to all of these foods and beverages):

• Cantaloupe, 1 cup (8 ounces): 59mg

• Orange juice, 1 cup: 97mg

• Broccoli, cooked, 1 cup: 74mg

• Red cabbage, 1/2 cup: 40mg

• Green pepper, 1/2 cup, 60mg

• Red pepper, 1/2 cup, 95mg

• Kiwi, 1 medium: 70mg

• Tomato juice, 1 cup: 45mg.

Vitamin C's Role in the Body

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues.It is involved in many bodily functions, including collagen formation, iron absorption, proper functioning of the immune system, wound healing and maintenance of cartilage, bones and teeth.Vitamin C is one of many antioxidants that protect against damage from harmful molecules called free radicals, as well as from toxic chemicals and pollutants like cigarette smoke.Free radicals build up and contribute to the development of health conditions such as cancer, heart disease and arthritis.The body does not store vitamin C, so overdose is not a problem. But it's important not to exceed the safe upper limit of 2,000 mg per day to avoid upset stomach and diarrhea.Vitamin C is one of the “water-soluble” vitamins.Because your body doesn’t store them, you need to keep them in your diet all the time to maintain healthy levels.Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don't lose some of the water-soluble vitamin in the cooking water.Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.Vitamin C deficiency is relatively rare and occurs mainly in malnourished adults.In extreme cases, it can lead to scurvy-characterized by weakness, anemia, bruising, bleeding and loose teeth.