As with all vitamins and minerals, taking in Vitamin C in its natural form (from food) is the best way. However, it is difficult to consume large enough quantities of Vitamin C rich foods without blowing a carbohydrate restricted diet. Try cabbage, horseradish, peppers, and lemon juice in lieu of the more high carb choices. If all else fails, take a supplement that combines C with B vitamins to reap the full benefits. site map	Vitamin C Also known as : ascorbic acid Type of vitamin : water soluble - this means that it is not stored by the body and needs to be consumed daily. USRDA : Men - 500 mg, Women - 500 mg Sources: Vitamin C can be found in the following foods: Brussels sprouts (1 cup raw - 38 calories) cabbage (1/2 cup shredded, boiled cabbage - 17 calories) (Tangy Cole Slaw) cantalope (1 cup melon balls - 60 calories) (Palm Beach Ham Salad) cauliflower (1 cup raw - 25 calories) (Raw Vegetable Bowl) grapefruit (1 cup pink grapefruit - 97 calories) (Grapefruit Orange Salad) green peppers (1 whole medium pepper - 20 calories) (Beef and Peppers) horseradish (1 tbsp prepared - 7 calories) (Fried Trout with Tartar Sauce) kale (1 cup chopped, boiled - 36 calories) lemons (1 whole - 15 calories) (Lemon Baked Chicken) limes (1 whole - 15 calories) (Grilled Lime Tuna Steaks) mangos ( cup raw - 107 calories) (Tropical Pork Fried Rice) nectarines (1 small - 57 calories) (Grilled Nectarine Steaks) oranges (1 medium navel orange - 69 calories) (Grilled Snapper a la Orange) pineapple (1 cup raw chunks - 82 calories) (Pineapple Turkey Salad) radishes (1 cup raw slices - 19 calories) red peppers (1 tsp crushed red pepper - 3 calories) (Beef Kabobs with Red Pepper Sauce) spinach (1 cup canned, drained - 49 calories) (Italian Spinach Salad) strawberries (1 cup raw halves - 49 calories) (California Strawberry Pie) tomatoes (1 cup cherry tomatoes - 27 calories) (Fresh Tomato Soup) Functions: Vitamin C is necessary for: absorbing iron cell function healthy gums reducing the risk for certain types of cancer strengthening blood vessel walls Deficiencies : Vitamin C deficiency (not enough) can result in: anemia bleeding gums blood clots dental caries (cavities) easy bruising low resistance to infection and illness muscle weakness nose bleeds scurvy shortness of breath Overdose : Vitamin C overdose (too much) can result in: kidney damage renal failure powered by FreeFind
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