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1992-12-06
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Vitamin C (ascorbic acid) is a water-soluble vitamin
found in a variety of fruits and vegetables that is easily
destroyed when exposed to air, heat and light.
Functions: Essential for growth and maintenance of all
cells and tissues; promotes the absorption of iron in the
intestines; and acts as a water-soluble antioxidant in the
body.
Sources: Many fruits and vegetables, including citrus
fruits, cantaloupe, strawberries, tomatoes, green and red
peppers, kale, collards, mustard greens, broccoli, cabbage,
and potatoes.
Deficiency: Signs of deficiency include delayed wound
healing; increased susceptibility to infection; and scurvy,
a condition characterized by bleeding under the skin,
anemia, joint tenderness and swelling, poor wound healing,
weakness, and such oral disorders as bleeding gums, tooth
loss, and gingivitis. However, because vitamin C sources
are plentiful in the U.S. food supply, deficiency is rarely
seen; it mainly occurs n infants fed cow's milk only, or in
people whose diets lack adequate sources of vitamin C. In
addition, cigarette smokers have lower blood levels of
vitamin C than nonsmokers. As a consequence, the National
Research Council recommends that smokers consume at least
100 milligrams of vitamin C per day.
Excess: High intakes of 1 gram or more per day may
cause nausea, abdominal cramps, and diarrhea in some
people.