rich in Vitamin C, in the rations of one group of sailors and then compared this group with a second group of sailors who got precisely the same rations except for the limes, which were withheld. The limeless group, after having been at sea a long time, showed the expected tendency to develop scurvy, a disease characterized by wounds that won’t heal, gums that bleed, skin that is rough, muscles that waste away (Hendler 83). Physicians call vitamin C the antiascorbutic vitamin because it prevents and cures scurvy (Hubert 446) Until recently, most people thought scurvy was pretty much a thing of the past. Now there is a growing recognition that this scourge continues in certain subsets of our population (Hendler 84).
How Much Vitamin C Do You Need?
The Recommended Dietary Allowance (RDA) of the U.S. Food and Drug Administration, which is sometimes referred to as the daily allowance or daily value, is 60-95 mg per day. The Food Standards Agency of the UK only recommends 40 mg. However, these dosage recommendations are hotly contested among scientists, some of whom who, like Linus Pauling, recommend upward to 18,000 mg per day!
What Happens If You Don’t Get Enough Vitamin C?
A deficiency in vitamin C can cause Scurvy, which manifests itself in loose teeth, hemorrhages, bruising, inability to fight off infection, mild anemia, and bleeding. If not treated, Scurvy proves fatal.
What Happens If You Get Too Much Vitamin C?
Most excess vitamin C simply leaves the body with the urine, but continuous excessive doses can lead to bladder and kidney stones. Overdose of the vitamin can destroy B12, reduce the effectiveness of blood-thinners, lead to the loss of calcium, and cause diarrhea and nosebleed.
How Does Vitamin C Help?
In addition to preventing Scurvy, vitamin C has been shown in some strudies to reduce the length of colds and to alleviate their severity. It does not, however, prevent colds or alter their frequency. Vitamin C may help prevent lead poisoning, and some scientists believe it can be used in the treatment of cancer.
Good Sources of Vitamin C
The best sources of vitamin C are fruits and vegetables. Citrus fruits are most famous for their vitamin C content, but vitamin C can also be found in vegetables such as red peppers and cauliflower. To the right is a chart that lists the foods highest in vitamin C and their content. Keep in mind, however, that the actual amount will vary based on climate, growing conditions, time of picking, and other factors. The way the food is cooked is also important. To preserve the vitamin C, refrain from cooking vegetables for too long or at too high a temperature, and retain the water into which the vitamin C seeps. Raw vegetables, when possible, are best.
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