Additionally, vitamin C is necessary for the body to manufacture collagen (connective tissue), which is essential for healthy skin. Vitamin C also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron. Moreover, studies indicate that low vitamin C status may negatively impact heart and eye health.
- Helps maintain immune health
- Protects against damaging free radicals
- Essential for collagen production
- Aids with the absorption of iron
- Essential for the synthesis of compounds involved in the enery-producing pathways of the body.
Because it’s a water-soluble nutrient, our bodies either use it or lose it. Vitamin C can’t be made by the body or stored for later, therefore, Vitamin C must be consumed and replenished daily.
So how much vitamin C should you take? Many experts recommend at least 200 mg per day, but for optimal benefits 1,000 mg per day is considered most effective. While some people choose to take higher than 1,000 mg of vitamin C per day, no more than 2,000 mg per day should be consumed since such doses have been known to cause intestinal discomfort and bloating. Doses over 2,000 mg per day have also been known to interfere with the absorption of certain nutrients like selenium and copper.
| Food | Serving | Vitamin C (mg) |
| Orange juice | ¾ cup (6 ounces) | 62-93 |
| Grapefruit juice | ¾ cup (6 ounces) | 62-70 |
| Orange | 1 medium | 70 |
| Grapefruit | ½ medium | 38 |
| Strawberries | 1 cup, whole | 85 |
| Tomato | 1 medium | 16 |
| Sweet red pepper | ½ cup, raw chopped | 95 |
| Broccoli | ½ cup, cooked | 51 |
| Potato | 1 medium, baked | 17 |
