Vitamins 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.
  • Wound healing.
  • Antioxidant.
  • Aids absorption of iron from plant food.
  • 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