DRI recommended Intakes : * Men 90mg/day * Women 75mg/day * Smokers, Men 125mg/day and Women 110mg/day

Vitamin C Toxicity Tolerable Upper Intake Level - 2000mg (2grams). Doses approaching 10 grams can be unsafe.

The easy availability of vitamin C in pill form and the publications that recommend vitamin C for cold prevention and cancer have led thousands of people to take huge doses of vitamin C.

One effect with a 2 gram dose is alteration of the insulin response to carbohydrate in people with otherwise normal glucose tolerances. (Sizer, Whitney p245)

Those with kidney disease, gout, or genetic abnormality that alters vitamin C's breakdown, are prone to forming kidney stones.

Vitamin C supplements in any dosage maybe dangerous for people with an overload of iron in the body because vitamin C increases iron absorption from intestine and releases iron from storage.

Other adverse effects are digestive upset, nausea, abdominal cramps, excessive gas, and diarrhea.

Vitamin C from food is always safe.

Foods rich in Vitamin C. - citrus fruits, grapes, peaches, mango, pineapple, kiwi, guava, tomatoes

But, these foods are rich in vitamin C as well. Broccoli, dark leafy greens like kale or spinach, asparagus, bell peppers, cauliflower, and fresh herbs like cilantro, parsley, and thyme.

Vitamin C deficiencies over a long period leads to excessive bruising, poor wound healing and infections. A severe deficiency leads to a condition called Scurvy which can be fatal if not treated!

Ingredients for Super C Kale Salad

Ingredients for Super C Kale Salad

Super C Kale Salad

Super C Kale Salad

Vitamin C packed Green Smoothie 2 cups OJ; 2 cups kale; 1 cup each frozen mango & peach; 1 sm fresh pineapple chopped; 1 cup vanilla yogurt; 2 Tbs ground flax seed