Vitamin C and Vegetarians

Posted by: Sina Ghaboussi | Jan 21, 2010

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin found in foods, added to others, and is available as a dietary supplement. As humans we are unable to synthesize vitamin C like other animals, therefore it is important to get it from our diets.  
Vitamin C is required for making collagen, L-carnitine, certain neurotransmitters and is important in protein metabolism. It also plays an important role in antioxidants, immune function and in prevention of cancers, and cardiovascular disease. Vitamin C also improves the absorption of non-heme iron, the form of iron present in plant-based foods. This is especially important for iron absorption for vegetarians and vegans because our diet is mainly plant-based.

Fortunately for us fruits and vegetables are the best sources of vitamin C. Some examples are citrus fruits, tomatoes, potatoes, red and green peppers, kiwi fruit, broccoli, strawberries, cantaloupe, strawberries, broccoli and grapefruit. It’s also fortified in some breakfast cereals. It’s best to eat your fruits and vegetables fresh because vitamin C is water-soluble and can be destroyed by prolonged storage and heat. Steaming or microwaving can also lessen cooking losses of vitamin C.

Vitamin C deficiency is not common in developed countries and is usually only seen in those who have a limited food variety. Vitamin C deficiency can cause poor wound healing, decrease immune function and can lead to scurvy. Symptoms of scurvy include fatigue, inflammation of the gums, bruising, loss of teeth, anemia and bone disease.
 There are many forms of dietary supplements of vitamin C. It includes ascorbic acid, which is equivalent to vitamin C found in food, sodium ascorbate, calcium ascorbate, ascorbic acid with bioflavonoids, and combination products, such as Ester-C®. In the few human studies done on vitamin C supplements, it showed equivalent bioavailability in the different forms.   The recommended daily allowance (RDA) for vitamin C in 0 to 6 months is 40 mg and in 7 to 12 months is 50 mg. In 1 to 3 year olds the RDA is 15 mg and is 25 mg in 4 to 8 year olds. It’s 45 mg in 9 to 13 year olds and 14-18 year olds it’s 65 mg for girls and 75 mg for boys. For men older than 19 it’s 90 mg, for women it’s 75 mg and 85 mg for pregnant women and 120 mg for breastfeeding moms.

Five pieces of fruit and vegetables a day supplies an adequate amount of vitamin C. So make sure to eat your fresh fruit and veggies! You can consider supplementation if you eat less then the suggested amount a day.

Related Links:
Shop vegetarian vitamin c products

Article Source: http://ods.od.nih.gov/factsheets/VitaminC_pf.asp

Next entry: What Vegetarians Need to Know About Vitamin E »

Previous entry: Tips to Help Vegetarians Increase Iron Intake »

Back to the Blog »