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September 02, 2005
Vitamin C: How much is enough?
Vitamin C is important for a healthy immune system, keeps your gums healthy, protects you from bruising and helps your body absorb iron from plant sources of food. Vitamin C is also one of the antioxidants which helps protect your body from harmful substances called free radicals. If you don’t get enough, your wounds may not heal properly and ultimately scurvy can develop if a severe deficiency exists. This can cause your teeth to fall out, excessive bleeding and swollen gums. Scurvy is rather rare in the United States due to the mass variety of vitamin C-rich foods. If you take too much vitamin C, your body simply excretes it because it is water-soluble. Very large doses can cause kidney stones and diarrhea. As far as preventing or curing the common cold, there is no scientific evidence that taking large doses of vitamin C on a regular basis boosts your immune system. An adequate intake of vitamin C does play a role in fighting infection. It may have a mild anti-histamine effect making colds shorter in duration and symptoms more mild. Recommended intakes include 75 mg for women and 90 mg for men. Smokers need 125 mg each day to help counteract the damage from carbon monoxide. Fruits like oranges, grapefruits, tangerines, kiwis, strawberries and melons are good sources of vitamin C. Dark green leafy vegetables like spinach and kale, bell peppers and potatoes are also great ways to get vitamin C. Looks like another reason to eat your fruits and vegetables.
Posted by Lisa at September 2, 2005 08:54 AM
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