Are You Getting Enough or Too Much Vitamin C?

You know that vitamins and minerals are essential to your overall health and well-being, but which vitamins and how much of each should you be getting? And can you have too much of a good thing?

For instance . . . do you get enough Vitamin C in your diet? While you might immediately think of a big glass of OJ when it comes to vitamin C, are there other foods that contain this nutrient? And, are you eating enough of the foods that do contain this essential vitamin?

Let’s take a closer look at Vitamin C and all its benefits.

All About Vitamin C
Vitamin C (also known as ascorbic acid) is an essential part of collagen, a protein needed for optimal cell and tissue growth, healing from skin wounds and bone repair, and the formation of blood vessels.  Vitamin C keeps your immune system healthy and helps you absorb iron (another essential nutrient).

Vitamin C is a water-soluble antioxidant that dissolves in water, meaning that the body can’t store more than is immediately needed and expels the excess through urine—making it highly unlikely to overdose.

Regular intake of vitamin C is crucial to your heath and vitality. Too little vitamin C can lead to the development of scurvy, a condition marked by bleeding gums, loose teeth, anemia, bruising and a feeling of weakness. Older adults who are malnourished are most likely to receive a diagnosis of scurvy. The recommended minimum daily allowance of vitamin C is 90 mg for males and 75 mg for females, although some scientists suggest higher dosages.

There are a few negative side effects from getting too much vitamin C at one time, including indigestion, nausea and diarrhea. More severe side effects such as iron poisoning are rare, but can occur in people with certain iron-overload disorders. The development of kidney stones has long been thought to be associated with too much vitamin C; however a connection has never been made scientifically.

The health benefits of Vitamin C include:

Shorten the duration of colds. A July 2007 study discovered that taking vitamin C can shave one day per year off the length of colds in adults (typically 12 days a year) and cut the number of days children endure colds from 28 to 24.

Attacks toxins. An Oregon State University study found that vitamin C can prevent genetic damage and inflammation caused by the toxic byproducts of oxidized lipids.

Neutralizes free radicals. Vitamin C’s antioxidant properties block the damage that can be caused by free radicals, byproducts than can accelerate the aging process and make you more likely to develop chronic health conditions, such as cancer and heart disease.

Decreases arthritis risk. A low intake of vitamin C has been directly linked to a higher incidence of certain forms of arthritis, according to the Arthritis Research Campaign (ARC).

Excellent sources of Vitamin C include citrus fruits (oranges, grapefruits), strawberries, tomatoes, broccoli, sweet potatoes and white potatoes. Vitamin C supplements can help people who aren’t getting enough from their diet fulfill their daily intake needs.

Now that you’ve “C-een” the light on vitamin C, you can make sure that you’re getting enough of this essential nutrient!