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Vitamin C Facts

What is Vitamin C?

Vitamin C is an antioxidant that protects cells against damage, helps wounds to heal, fights infections, promotes healthy bones, teeth, gums and blood vessels, and aids in the absorption of iron.

Vitamin C requirements

The Recommended Dietary Allowance is 90 milligrams a day for males and 75 milligrams a day for females. The Upper Limit of Intake (UL) is 2000 mg/day for adult men and women. The amount of Vitamin C found in food is generally regarded as safe. Vitamin C supplements are also regarded as safe, although side effects have been reported at high doses.

What happens when Vitamin C intake is too high?

For most people, Vitamin C has low toxicity and high intakes are tolerated. For others, more than 1 gram per day can cause nausea, abdominal cramps, diarrhea, and kidney stones.

What happens when Vitamin C intake is too low?

Severely low intakes of Vitamin C over time can produce bleeding gums, loose teeth, frequent infections, anemia and other problems. An intake of as little as 10 mg/day can prevent these symptoms.

Which foods are high in Vitamin C?

Fruits and vegetables are high in Vitamin C. The highest are red and green peppers, oranges, cantaloupe, broccoli, Brussels sprouts, baked potato, cabbage, and others.

List of foods high in Vitamin C






Mixed Dish


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