Why do I need vitamin C?
Vitamin C, also known as ascorbic acid, is essential for tissue repair, wound and bone healing, and collagen production, the protein that helps build the body's connective tissue. The vitamin also increases the body's resistance to infection.

Both mother and fetus need this vitamin daily --it's the cementing agent that holds new cells together. It helps your baby grow and builds strong bones and teeth. And it helps the body absorb iron. Try to include a vitamin C-rich food with every meal to get the most iron out of the other foods you eat.

How much do I need?

A pregnant woman should get at least 80 mg of vitamin C daily. Increase your intake to 100 mg when you're breastfeeding.

Should I take a supplement?
You may not have to. While you can't store this vitamin in your body, it's easy to get the daily requirements. Just eating an orange will give you 70 mg 10 mg short of what you need.

What are the best food sources?

It's best to get your vitamin C from fresh sources:

 8 oz. orange juice: 124 mg

 1 papaya: 93.9 mg

 1 cup strawberries: 84.5 mg

 8 oz. grapefruit juice: 72 mg

 1/2 cup boiled broccoli: 58.2 mg

 1 pink or red grapefruit: 46.9 mg

 1 cup raspberries: 30.7 mg

 1/2 mango: 28.7 mg

 1 tomato: 23.5 mg

 1/2 boiled cabbage: 18.2 mg

 1/2 cup boiled beet greens: 17.9 mg

What are signs of a deficiency?
Your hair breaks and splits easily, skin tends to be rough and dry, and cuts and bruises heal slowly.