Vitamin C, The Super Hero of Vitamins

              Now-a-days, vitamin C is well known as essentially the super vitamin that cures all. Well maybe not that dramatic, but when you think of all of the benefits of vitamin C, it's hard to argue that it isn't awesome.
Found in several foods including oranges, tomatoes, liver, strawberries, sweet potatoes and even mangos, vitamin C is also known as ascorbic acid that helps protect the immune system. It's an anti-oxidant too!

What are some of the coolest benefits of vitamin C?
1. It can help fight the common cold
   It boosts the immune system which can prevent you from getting a cold, along with helping you fight off infection once you develop a cold.
2. Helps the healing of wounds
   Vitamin C is a huge factor in the production of collagen. When ingested, vitamin C can help heal cuts, scrapes, deep cuts, broken bones, and surgical wounds.
3. Can help with acne
   For many people (including myself!) vitamin C can significantly improve the appearance of acne because it helps with collagen production and fights the actual infection (the acne).  Dozens of people comment that it helps heal existing eruptions and prevent future break outs.
4. Helps reduce the symptoms of asthma
   By helping reduce inflammation, asthma patients report significant relief of symptoms while taking vitamin C regularly.
5. Can reduce the chance of several cancers
   Lung cancer, cervical cancer and pancreatic cancer.
6. You won't get scurvy like a pirate!
   Arrrrghhh!
   
   
What are some symptoms of deficiency?
7. Swollen arms and legs
8. Muscle cramps
9. Scaly, dull skin
10. Wounds that take forever to heal
11. Bleeding gums
12. Teeth may feel lose or fall out
13. Dry hair that breaks easily
14. Fatigue
15. Nose bleeds
    
    
Let's not get crazy here…
                  Even though vitamin C seems like a miracle, it's definitely possible to take too much. The maximum dose per day for adults (unless okay-ed by your doctor) is 2,000 milligrams. Too much vitamin C can lead to diarrhea, stomach pain, headaches and cramps in some people. It can also make vaginal secretions acidic which can lead in trouble trying to conceive.
Here's a good chart to go by if you have questions (provided by web MD):

Category	Vitamin C: Recommended Dietary Allowance (RDA) For children under 1, only an adequate intake (AI) is available
CHILDREN
0-6 months	40 mg/day Adequate Intake (AI)
7-12 months	50 mg/day Adequate Intake (AI)
1-3 years	15 mg/day
4-8 years	25 mg/day
9-13 years	45 mg/day
FEMALES
14 to 18 years	65 mg/day
19 years and up	75 mg/day
Pregnant	18 years and under: 80 mg/day 19 years and over: 85 mg/day
Breastfeeding	18 years and under: 115 mg/day 19 years and over: 120 mg/day
MALES
14 to 18 years	75 mg/day
19 years and up	90 mg/day

Here is the MAXIMUM dosage:

Category (Children & Adults)	Tolerable Upper Intake Levels (UL) of Vitamin C
1-3 years	400 mg/day
4-8 years	650 mg/day
9-13 years	1,200 mg/day
14-18 years	1,800 mg/day
19 years and up	2,000 mg/day

How to make sure you're getting enough:
            By eating a balanced diet rich in foods jam-packed with vitamin C, it's pretty safe to say that you're getting a good amount of what you need. But if you're like me, where you find yourself slacking, taking a supplement is definitely okay. Personally, I go between two varieties. When I wasn't taking my one a day multivitamin, I took 1,000 mg a day of super strength vitamin C. When I feel a cold coming on or my face is going to break out, I'll take an extra one making my dose hit 2,000 mg per day.
Here is the complete super charged list of food that contains different levels of vitamin C (provided by www.whfoods.com)

World's Healthiest Foods ranked as quality sources of: vitamin C
Food	Serving Size	Cals	Amount (mg)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Bell peppers, red, raw, slices	1 cup	24.8	174.80	291.3	211.1	excellent
Parsley, fresh	2 tbs	2.7	9.97	16.6	110.8	excellent
Broccoli, steamed	1 cup	43.7	123.40	205.7	84.8	excellent
Cauliflower, boiled	1 cup	28.5	54.93	91.5	57.8	excellent
Strawberries	1 cup	43.2	81.65	136.1	56.7	excellent
Lemon juice, fresh	0.25 cup	15.2	28.06	46.8	55.2	excellent
Romaine lettuce	2 cup	15.7	26.88	44.8	51.4	excellent
Mustard greens, boiled	1 cup	21.0	35.42	59.0	50.6	excellent
Brussel sprouts, boiled	1 cup	60.8	96.72	161.2	47.7	excellent
Papaya	1 each	118.6	187.87	313.1	47.5	excellent
Kale, boiled	1 cup	36.4	53.30	88.8	43.9	excellent
Turnip greens, cooked	1 cup	28.8	39.46	65.8	41.1	excellent
Grapefruit	0.50 each	36.9	46.86	78.1	38.1	excellent
Kiwifruit	1 each	46.4	57.00	95.0	36.9	excellent
Cantaloupe, cubes	1 cup	56.0	67.52	112.5	36.2	excellent
Oranges	1 each	61.6	69.69	116.2	34.0	excellent
Cabbage, shredded, boiled	1 cup	33.0	30.15	50.2	27.4	excellent
Tomato, ripe	1 cup	37.8	34.38	57.3	27.3	excellent
Swiss chard, boiled	1 cup	35.0	31.50	52.5	27.0	excellent
Collard greens, boiled	1 cup	49.4	34.58	57.6	21.0	excellent
Raspberries	1 cup	60.3	30.76	51.3	15.3	excellent
Asparagus, boiled	1 cup	43.2	19.44	32.4	13.5	excellent
Celery, raw	1 cup	19.2	8.40	14.0	13.1	excellent
Spinach, boiled	1 cup	41.4	17.64	29.4	12.8	excellent
Cucumbers, slices, with peel	1 cup	13.5	5.51	9.2	12.2	very good
Fennel, raw, sliced	1 cup	27.0	10.44	17.4	11.6	excellent
Pineapple	1 cup	76.0	23.87	39.8	9.4	excellent
Watermelon, diced	1 cup	48.6	14.59	24.3	9.0	excellent
Green beans, boiled	1 cup	43.8	12.13	20.2	8.3	excellent
Cranberries	0.50 cup	23.3	6.41	10.7	8.3	excellent
Summer squash, cooked, slices	1 cup	36.0	9.90	16.5	8.2	excellent
Cloves, dried, ground	2 tsp	14.2	3.56	5.9	7.5	very good
Winter squash, baked, cubes	1 cup	80.0	19.68	32.8	7.4	very good
Basil, dried, ground	2 tsp	7.5	1.84	3.1	7.3	good
Cayenne pepper, dried	2 tsp	11.2	2.72	4.5	7.3	good
Blueberries	1 cup	81.2	18.86	31.4	7.0	very good
Carrots, raw	1 cup	52.5	11.35	18.9	6.5	very good
Garlic	1 oz-wt	42.2	8.85	14.8	6.3	very good
Apricots	1 each	16.8	3.50	5.8	6.2	very good
Calf's liver, braised	4 oz-wt	187.1	35.16	58.6	5.6	very good
Sweet potato, baked, with skin	1 each	95.4	17.06	28.4	5.4	very good
Plum	1 each	36.3	6.27	10.4	5.2	very good
Green peas, boiled	1 cup	134.4	22.72	37.9	5.1	very good
Onions, raw	1 cup	60.8	10.24	17.1	5.1	very good
Oregano, dried, ground	2 tsp	9.2	1.52	2.5	5.0	good
Chili pepper, dried	2 tsp	25.5	3.84	6.4	4.5	very good
Leeks, boiled	0.50 cup	16.1	2.18	3.6	4.1	good
Potato, baked, with skin	1 cup	133.0	15.74	26.2	3.6	very good
Yam (Dioscorea species), cubed, cooked	1 cup	157.8	16.46	27.4	3.1	good
Banana	1 each	108.6	10.74	17.9	3.0	good
Apples	1 each	81.4	7.87	13.1	2.9	good
Beets, Boiled	1 cup	74.8	6.12	10.2	2.5	good
Pear	1 each	97.9	6.64	11.1	2.0	good
Grapes	1 cup	61.6	3.68	6.1	1.8	good
Corn, yellow, cooked	1 cup	177.1	10.16	16.9	1.7	good
Avocado, slices	1 cup	235.1	11.53	19.2	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%