Are We Getting Enough Vitamin C?

Are we getting enough vitamin C in our diets? According to a new report published in Critical Reviews in Food Science and Nutrition, the recommended daily allowance (RDA) of vitamin C should be raised, and we should all consume more vitamin C-rich foods. In fact, the scientists believe that the RDA of vitamin C should be more than doubled.

Currently, the RDA for both the United States as well as Canada is 75 mg for women and 90 mg for men. The researchers call for raising it to 200 mg for adults. The current RDA is sufficient to prevent scurvy, but it may not be high enough to help to reduce risk of chronic diseases such as stroke, cancer, and heart disease. A diet higher in vitamin C may also help to prevent high blood pressure, chronic inflammation, and atherosclerosis (hardening of the arteries), as well as boost immune response.

Who is at risk for low vitamin C levels?

• the elderly
• college students (whose diets may be lacking in fruits and vegetables)
• smokers

Foods rich in vitamin C
Some examples of foods rich in vitamin C include:

• citrus fruits 
• bell peppers 
• acerola (Barbados cherry)
• greens, such as kale, spinach, chard, arugula, and collards
• squash 
• tomatoes 
• many types of berries

If you find incorporating vitamin C-rich foods into your daily diet challenging, visit your natural health retailer—most health food stores carry a wide range of vitamin C supplements. But it’s always a good idea to check with your health care practitioner before taking a dietary supplement.