RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Vitamin C is a water-soluble vitamin, also known as 'ascorbic acid'. Vitamin C is an 'antioxidant', meaning it is capable of neutralising '
free radicals'. Vitamin C assists with the body's resistance to infection and helps with wound healing and scar formation, as well as increasing the absorption of iron in foods (to prevent anaemia).
A deficiency in vitamin C can cause the gums to bleed and the small blood vessels under the skin to break and bleed. If the deficiency continues, the person can develop 'scurvy'. Many sailors in the 1700's died from scurvy because they ate all their fresh fruit and vegetables early in their voyage and then lived on cereals and salted meat for the many months that followed. It was not until 1800's that sailors stopped dying from scurvy because they were provided with lime juice daily while at sea. The physical signs of scurvy are anaemia, internal bleeding, infections and wounds not healing, the teeth loosening and falling out, heart and muscle breakdown and eventually death.
Vitamin C is stored in the adrenal glands and when our body is stressed, the adrenal glands release vitamin C into the bloodstream. In recent years, high dose supplements of vitamin C have been used to combat colds and other illnesses such as cancer. However, most of the research looking at these possible benefits has so far been conflicting and controversial. Some doctors will prescribe vitamin C at 1,000mg per day (or 1gram) for a short period of time after a major operation or for people with severe burns.
Smoking and taking the oral contraceptive pill can deplete the levels of vitamin C in the body.
Recommended Daily Intake (RDI) for adults and children is about 70- 90mg (milligrams) per day. This can usually be obtained through a normal diet with fruit and vegetables. More than 10mg a day will prevent scurvy.