Vitamin C

Also known as ascorbic acid, this is a water soluble vitamin.

Functions

  • Formation of cementing substance that binds the cells in tissues (capillary, bone, teeth, cartilages).
  • Needed to make collagen (a protein essential for healthy gums, teeth, bones, cartilage and skin).
  • Needed to make neurotransmitters such as noradrenaline and serotonin.
  • Aids absorption of iron from plant food.
  • Antioxidant
  • Wound healing
  • Prevention of infections.

Sources

  • Citrus fruits

o    Indian gooseberry

o    Orange

o    Lemon

o    Lime

  • Other fruits

o    Guava

o    Cherries

o    Cantaloupe

o    Papaya

o    Strawberry

o    Kiwi

o    Black currant

  • Vegetables

o    Green pepper

o    Broccoli

o    Tomatoes

o    Asparagus

o    Parsley

o    Cabbage

o    Sauerkraut

o    Potatoes

Deficiency

  • Scurvy
  • Painful and bleeding gums.
  • Poor resistance to infection.
  • Slow wound healing.
  • General weakness and loss of appetite.
  • Swollen and tender joints and hemorrhages in various tissues.

Toxicity

  • Excess amounts are eliminated through urine, therefore, non – toxic.

Recommended dietary allowances