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Nutrition 101: Vitamin C

Published in March 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD





Common names
  • Vitamin C, Ascorbic Acid
Recommended Intake
  • Males ≥ 19 years: 90 mg/day
  • Females ≥ 19 years: 75 mg/day
What's Vitamin C for?
  • Protects against the harmful effects of free radicals (an antioxidant)
  • Assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, and wound healing
  • Helps resist infection, preventing and treating the common cold
  • Has been found to decrease risk of cancer, heart disease, cataracts, and other diseases
Best Food sources
  • Fruit and vegetables. Particularly excellent sources are red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots
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