Benefits&sources

What are the benefits of Vitamin C?Acting as an antioxidant, vitamin C protects LDL cholesterol from oxidative damage. Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to clump together.
Vitamin C's antioxidant properties are thought to protect smokers, as well as people exposed to secondhand smoke, from the harmful effects of free radicals. A controlled trial demonstrated that 3 grams of vitamin C, taken by nonsmokers two hours prior to being exposed to cigarette smoke, reduced the free-radical damage and LDL-cholesterol oxidation associated with exposure to cigarette smoke.
Vitamin C also plays important roles in wound healing and as a natural antihistamine.
Evidence indicates that vitamin C levels in the eye decrease with age and that supplementing with vitamin C prevents this decrease, possibly leading to a lower risk of developing cataracts.
Vitamin C may help protect against accumulation or retention of the toxic mineral lead. In a controlled trial, male smokers with moderate to high levels of lead received supplements of 1,000 mg per day of vitamin C, 200 mg per day of vitamin C, or a placebo. Only those people taking 1,000 mg per day of vitamin C experienced a drop in lead levels, but the reduction in this group was dramatic.
Where is Vitamin C found?Broccoli, red peppers, currants, Brussels sprouts, parsley, potatoes, citrus fruit, and strawberries are good sources of vitamin C.
Who is likely to be deficient in Vitamin C?Although scurvy (severe vitamin C deficiency) is uncommon in Western societies, many doctors believe that most people consume less than optimal amounts. Fatigue, easy bruising, and bleeding gums are early signs of vitamin C deficiency that occur long before scurvy develops. Smokers have low levels of vitamin C and require a higher daily intake to maintain normal vitamin C levels.
How much Vitamin C is usually taken? What is the normal dosage?The recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 mg per day for women and 90 mg per day for men. For smokers, the RDAs are 110 mg per day for women and 125 mg per day for men. In terms of heart disease prevention, as little as 100 to 200 mg of vitamin C appears to be adequate.
In the case of the common cold, a review of published trials found that amounts of 2 grams per day in children appear to be more effective than 1 gram per day in adults, suggesting that large intakes of vitamin C may be more effective than smaller amounts, at least for this condition.