Builds and maintains collagen and connective tissue; enhances iron and folic acid absorption; acts as an anti-oxidant; aids wound healing.
How Much: RDA = 90 mg daily for men; 75 mg for women. Smokers and people with arthritis should aim for an additional 35 mg daily.
Too Much: UL of vitamin C is 2,000 mg daily.
Too Little: Weight loss, fatigue; inflamed or bleeding gums, slower healing times; repeated infections and colds.
Foods: Peppers, orange juice, pineapple and other citrus fruits, strawberries, papaya, broccoli, brussel sprouts, cabbage, cauliflower, kale and kiwi. Cooking destroys vitamin C activity.
Interactions: NSAIDS, aspirin, antibiotics, nicotine, oral contraceptives, corticosteroids.
Research Note: In a recent study of vitamin C consumption and arthritis, people whose diets contained the least amount of the vitamin were three times more likely to be diagnosed with arthritis than those who ate the most fruits and vegetables rich in vitamin C.
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