Recommended daily:
1 to 3 years old: 0.04 gms
4 to 10 years old:0.045gms
11 to 14 years old: 0.05gms
15 to 51+ years old: 0.06gms
(Smokers need about twice the RDAor at least 0.1gms.)

Why you need it:
Helps your body absorb iron
For healthy gums, teeth,bones, and muscles
To help heal wounds to fight infection
As a powerful antioxidant protecting the cells of your body

The jury is still out on these potential benefits
May reduce the risk of heart disease, cancer,and cataracts. May slightly lessen the durationof a cold, along with easing some of the discomfort such as the annoying runny or stuffed-up nose.


Too much may be risky
Large amounts may cause nausea, stomach cramps,and diarrhea. May interfere with anti-clotting medications. Can cause too much dietary iron to be absorbed and dangerously stored in the body in individuals with hemochromatosis, a rare iron-storage disease. No upper safe limit set as yet.

Top five vitamin C-rich foods
Papaya, 1 medium.
Orange juice, from frozen concentrate, 8 oz.
Strawberries, 1 cup raw.
Grapefruit juice, 8 oz.
Mango, raw, 1.

Quick tips to clinch your needs

A glass of orangejuice (0.097 gms)will meet your daily need before you leave the house in the morning.