BeMe Knowledge Centre

Vitamin C, or ascorbic acid, is a water-soluble micronutrient. Even before its discovery in 1932, nutrition experts identified that something in citrus fruits could prevent scurvy, a disease that killed as many as two million sailors between 1500 and 1800. 

Vitamin C is necessary for the growth, development and repair of all body tissues. It's involved in the following:

• Plays a role in controlling infections and healing wounds
• Is a powerful antioxidant that can neutralize harmful free radicals. 
• Is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. 
• Helps make several hormones and chemical messengers used in the brain and nerves

The RDAs* for vitamin C in children are as follows:

• Age 1-3 years - 15 mg
• Age 4-8 years - 25 mg
• Age 9-13 years - 45 mg
• Age 14-18 years (males) - 75 mg
• Age 14-18 years (females) - 65 mg

Fruits and vegetables are the best sources of this vitamin.

Foods which contain Vitamin C are as follows:

• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers
• Strawberries
• Tomatoes
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes

*RDA- Recommended Dietary Allowances

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