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Vitamin C Information

Vitamin C (also called ascorbic acid or L-ascorbic acid) is a water soluble vitamin human beings must obtain from external sources, because it isn't biosynthesized. Vitamin C is important to a healthy immune system and many other bodily processes.

One very important function of vitamin C, related to the brain, is that it is required by the body so it can synthesize some neurotransmitters. Among the other important roles it serves, it may retard or prevent some kinds of cancer.

Recommended vitamin C intake by age:
--- 1-3 years - 15 milligrams per day.
--- 4-8 years - 25 milligrams per day.
--- 9-13 years - 45 milligrams per day.
--- 14-18 years (male) - 75 milligram per day.
--- 14-18 years (female) - 65 milligrams per day.
--- Adult 19+ (male) - 90 milligrams per day.
--- Adult 19+ (female) - 75 milligrams per day.
--- Smokers should add 35 mg per day to these amounts.

Dietary sources with a large vitamin C content include:
--- Red peppers.
--- Orange juice.
--- Oranges.
--- Grapefruit juice.
--- Kiwifruit.
--- Green peppers.
--- Broccoli (cooked).
--- Strawberries.
--- Brussels sprouts (cooked).
--- Grapefruit.
--- Broccoli (raw).
--- Tomato juice.

Most people get enough vitamin C in their diet. However, if your food intake doesn't include fruits and vegetables, your intake may be minimal. If this is the case, vitamin C supplements are a good idea.

The recommended maximum daily intake of vitamin C for adults is about 1000-2000 mg. Some recommend no more than about 200 mg per day, because the body can't absorb more. If you take more than your body can handle, it may result in:
--- Dizziness.
--- Diarrhea.
--- Headache.
--- Heartburn.
--- Nausea.
--- Tiredness.
--- Vomiting.
--- Chest pain.
--- Stomach pain.
--- Tooth problems.

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