Vitamin C, Vitamin C Food Sources, Vitamin C Deficiency Symptoms

Vitamin C, aka ascorbic acid, is an essential water soluble vitamin. Since this vitamin cannot be stored nor manufactured by your body, it must be routinely consumed to maintain good health.

Vitamin C is an antioxidant and is required for:

All fruits and vegetables contain some vitamin C. The highest food sources include:

  • broccoli
  • tomatoes
  • cantaloupe
  • citrus fruits
  • strawberries
  • leafy greens
  • green peppers
  • sweet, white potatoes

Other excellent vitamin C food sources are:

  • mango
  • papaya
  • cabbage
  • pineapple
  • cauliflower
  • raspberries
  • blueberries
  • cranberries
  • watermelon
  • red peppers
  • winter squash
  • brussels sprouts

Insufficient consumption of vitamin C can lead to a vitamin deficiency, which may cause symptoms of:

Severe vitamin C deficiency cause a health condition known as scurvy.

Recommended daily dose of vitamin C for adult males is 90 mg and adult females is 75 mg. If  you are pregnant, breastfeeding or smoke you should consume more than what’s recommended. The upper limit for this vitamin is 2,000 mg a day and consuming more than this may cause dyspepsia and diarrhea symptoms.

The healthiest way to meet your recommended daily dose of vitamin C is by consuming a diet containing plenty of fruits and vegetables.