Vitamin C

Vitamin C is an essential nutrient required for a range of metabolic reactions. Its uses and daily requirement are matters of ongoing debate. It may be linked to prevention of degenerative diseases such as cataracts, certain cancers, and cardiovascular diseases.

Deficiencies: Severe deficiency results in clinical scurvy, which is characterized by swollen, bleeding gums, loosening of the teeth, capillary hemorrhaging, including bleeding into joints, tender and painful extremities, poor wound healing, weakness and fatigue, and psychological disturbances.

Food sources: The best food sources of vitamin C are citrus fruits, berries, melons, tomatoes, potatoes, green peppers and leafy green vegetables. Vitamin C is sensitive to air, heat and water, so it can easily be destroyed by prolonged storage, overcooking and processing of foods.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.