Vitamin C Spotlight: An Essential Nutrient for Crews on Ships

Nutritionists consider vitamin C a safe nutrient, one largely supportive of regular growth and development. In fact, healthy levels of vitamin C protect the body from immune system deficiencies, cardiovascular disease, eye disease and other serious health complications. Furthermore, vitamin C slows wrinkling by repairing skin tissue: it secretes the proteins needed to produce skin, tendons, ligaments and blood vessels and to heal surface wounds, cartilage, bones and teeth. Vitamin C is also a popular antioxidant, meaning it reduces free-radical damage—another factor responsible for aging, plus cancer, heart disease and arthritis. Note, however, that vitamin C does not lower the chances of catching a cold, despite popular belief. With that said, it does lessen the symptoms and shorten the duration. As a water-soluble vitamin, vitamin C exits the body through urine, so the body requires constant replenishing. Moreover, humans cannot create or store vitamin C; caterers must supply crews on ships with a balanced diet to receive the benefits outlined above. Thankfully, there are many foods and supplements available to help in this respect.

Vitamin C Dosages

Dieticians recommend adults get a minimum 65-90mg or a maximum of 2000mg of vitamin C a day. Women should stick to the lower half of this range, while men should aim for the top half. With that said, smokers or those regularly exposed to smoke require an additional 35mg a day. Although the 21^st century, crews on ships are still susceptible to vitamin C deficiency, otherwise known as scurvy. Older seafarers, particularly, are at risk. Signs of scurvy begin early: anemia, gingivitis, low immune system, slow wound-healing rate, dry hair or skin, sensitive skin, nosebleeds, weight gain and/or swollen joints. Conversely, too much vitamin C can result in the following: diarrhea or vomiting, heartburn, cramps, headaches, insomnia and/or kidney stones.

Sources of Vitamin C

A single orange contains 70mg of vitamin C, roughly the same amount as a glass of orange juice three-quarters full. Although many of us think of oranges as the primary source of this nutrient, there are various other foods packed with it too. The list below descends based on vitamin C concentration: Guava (188mg per half cup) Red pepper (142mg per half cup) Broccoli (132mg per serving) Cauliflower (127.7mg per serving) Mango (122.3mg per serving) Chili peppers (107.8mg per half cup) Papaya (88.3mg per cup) Kale (80.4mg per cup) Pineapple (78.9mg per serving) Kiwi (70mg) Green pepper (60mg per half cup) Strawberries (49mg per half cup) Brussels sprouts (48mg per serving) Cantaloupe (47mg per quarter) Grapefruit (39mg per half)  

References

“Food Sources of Vitamin C.” Dieticians of Canada, Feb. 2014. Mattheis, Christine. “12 Foods with More Vitamin C than Oranges.” Health.com, nd. Muzaurieta, Annie Bell. “Top 10 Natural Sources of Vitamin C.” Good Housekeeping, nd. “Vitamin C.” MedlinePlus (US National Library of Medicine), nd. Zelman, Kathleen. “The Benefits of Vitamin C.” WebM, nd. Zeratsky, Katherine. “Is it possible to take too much vitamin C?” Mayo Clinic, May 2012.