Vitamin C is an antioxidant which neutralizes free radicals; in other words it takes care of the waste products in the body. The vitamin does also improve the immune system and for example it prevents colds and infections as well as acting anti-inflammatory. Furthermore the antioxidant is also part of collagen in the connective tissue needed for skin, teeth, bones and blood vessels. Vitamin C may also contribute to reducing and relieving sore muscles.
Additionally, vitamin C is also needed to make the liver and the kidneys produce a sufficient amount of the amino acid carnitine which in return convert body fat into energy. Vitamin C is also believed to prevent the formation of gallstones.
The vitamin does also help the body to absorb more nutrients like: iron, zinc, copper, Vitamin B9, calcium and – folic acid.
Symptoms of deficiency:
Severe deficiency of vitamin C causes scurvy with bleeding in the skin, joints and muscles.
Mild deficiency can cause colds, fatigue, infections, and irritability, depression, bleeding gums, tooth loss, impaired wound healing and muscle weakness.
The recommended daily allowance (RDA)
Adults 75 mg / day (85/100 mg for pregnant / nursing)
Children 30 to 50 mg / day
Foods that contain high amounts of vitamin C:
Potatoes, vegetables, citrus fruits, sour berries, peppers, rose hips, redcurrants, blackcurrants, and strawberries.
