Vitamin C RDA, Benefits and Sources

Vitamin C or Ascorbic Acid is a water-soluble vitamin that is dispersed throughout the body dissolved in fluid. The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in one's daily diet. Its influence on the body lasts for 14-18 hours after ingestion after which its potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin C or Ascorbic Acid promotes healthy cell development and proper calcium absorption. Large amounts of vitamin C are used by the body during any kind of healing processfrom an infection, disease, injury, or surgery. It also helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together and is used to make skin, scar tissue, tendons, ligaments, and blood vessels. Furthermore it prevents scurvy, builds resistance to infection and aids in the prevention and treatment of the common cold. According to Dr. Linus Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

Vitamin C or Ascorbic acid is one of many antioxidants. Vitamin E and beta-carotene are two other well known antioxidants. Antioxidants help the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Vitamin C RDA

The RDA or recommended daily allowance of vitamin c ranges from 15mg through to 120mg. The full list is given below.
children 1-3 yrs, RDA = 15 mg

children 4-8 yrs, RDA = 25 mg

children 9-13 yrs, RDA = 45 mg

Males 14-18 yrs, RDA = 75 mg

Males 19-70+ yrs, RDA = 90 mg

Females 14-18 yrs, RDA = 65 mg

Females 14-70+ yrs, RDA = 75 mg

Pregnancy 19-50 yrs, RDA = 85 mg

Lactation 19-50 yrs, RDA = 120 mg


For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin C (Ascorbic Acid) are:

leafy green vegetables, citrus fruits, tomatoes, melons, strawberries

We have sorted our nutrition database by foods high in Vitamin C. So you can easily see how much Vitamin C is contained in different foods. You can also search through our database using the search box below or browse the Vitamin C content by food category.

Search for Vitamin C content in Food   enter food

Vitamin C in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

3D picture of Vitamin C (Ascorbic Acid)

Different forms or alternative names for Vitamin C (Ascorbic Acid):
ascorbic acid
L-ascorbic acid
dehydroascorbic acid
the antiscorbutic vitamin

Importance of Vitamin C (Ascorbic Acid):
essential for healthy teeth, gums and bones
helps heal wounds, scar tissue, and fractures
prevents scurvy
builds resistance to infection
aids in the prevention and treatment of the common cold
gives strength to blood vessels
aids iron absorption
one of the major antioxidant nutrients

Deficiency of Vitamin C (Ascorbic Acid) may cause:
soft and bleeding gums
swollen or painful joints
slow-healing wounds and fractures
bruising
nosebleeds
tooth decay
loss of appetite
muscular weakness
skin hemorrhages
capillary weakness
anemia
impaired digestion