Vitamin C in Mangoes

Vitamin C is an essential part of your diet and can come from a variety of food sources, including mangoes. Vitamin C cannot be synthesized by your body and is a water-soluble vitamin, which means it is excreted every day. Therefore, it is important to include sources of vitamin C in your daily diet.

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Functions

Vitamin C is also known as ascorbic acid. It helps your body produce collagen, an important component of your skin, blood vessels and connective tissues. As such, it helps your body form scar tissue, which is an essential component in wound healing. Vitamin C is also an antioxidant. Antioxidants work to counteract free radicals in your body. Free radicals are a byproduct of normal metabolism, but if left alone, they can increase your risk for cardiovascular disease or cancer. Vitamin E and beta-carotene are two other antioxidants found in your diet.

Deficiency

Low levels of vitamin C can occur if you do not consume enough in your diet. Signs and symptoms of low vitamin C include dry and splitting hair, inflamed or bleeding gums, or easy bruising. If you experience any of these symptoms or are concerned about your vitamin C levels, consult your physician.

Recommended Intake

The recommended daily intake of vitamin C depends on your age and gender. For men ages 19 and over, the Institute of Medicine recommends 90 mg of vitamin C per day. For women ages 19 and over, the recommendation is 75 mg per day. Pregnant and lactating women, as well as smokers, generally need more vitamin C in their daily diets. For all adults, the tolerable upper daily limit for vitamin C is 2,000 mg.

Food

Mangoes as well as other citrus fruits are efficient sources of vitamin C. One cup of raw mango contains about 60 mg of vitamin C, which is almost two-thirds of the recommended daily intake for men and 80 percent for women. Vitamin C can be found in a variety of fruits and vegetables, including broccoli, spinach and red bell peppers. Citrus fruit sources include oranges, grapefruit, strawberries and tomatoes.

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