Vitamin C is needed as a co-factor for many enzymes. It is important to help the immune system fight off infection and illness, acts as a powerful antioxidant, blocks the formation of cancer-causing nitrosamines, needed to make collagen to grow and repair tissues in all parts of body, needed for healthy skin, teeth, gums, and bone development, is very important for wound healing, and helps the body absorb iron. Sources include Guava, blackcurrant, yellow bell peppers, kiwi fruit, broccoli, citrus fruits, many other fruits, and fresh meat.
Quick Facts
-Needed as a co-factor for many enzymes, including those used to heal wounds and create collagen and certain neurotransmitters
-Prevents scurvy
-Water soluble [57]
-Important to help immune system fight off infection and illness, powerful antioxidant that protects against toxic chemicals and pollutants, as well as neutralizing free radicals that cause aging and degenerative disease by damaging cells, blocks the formation of cancer-causing nitrosamines, needed to make collagen to grow and repair tissues in all parts of body, needed for healthy skin, teeth, gums, and bone development, very important for wound healing, helps the body absorb iron
– Important for red blood cells, reduces LDL “bad” cholesterol and raises HDL “good” cholesterol
– Helps prevent heart disease, may lower high blood pressure, reduces likelihood of allergy, assists in removing toxins and heavy metals from the body, may help with inflammation of the vagina [160]
RDI
Males 19 – 30 yrs: 90 mg
Females 19 – 30 yrs: 75 mg
[128]
Deficiency
-Rare for most people eating a healthy diet
-Easy bruising and small spots of bleeding under the skin (pink spots on skin), swollen or painful joints or bones, slow healing of wounds and bone fractures, nosebleeds, spongy, swollen, bleeding gums and loose teeth, teeth susceptible to decay, dry brittle hair, dry rough scaly skin, anemia, fatigue or muscle weakness, loss of appetite, frequent infections and colds, atherosclerosis, possibly weight gain due to slowed metabolism [160]
-Severe: Scurvy happens when there is not enough Vitamin C to make collagen, so cartilage and tendons break down and joints fail, blood vessels break open, gums form ulcers and teeth fall out, the immune system deteriorates [160]
Toxicity
-Toxicity is rare or impossible through food
-Very high doses are unlikely to be harmful, but an upper limit of 2,000 mg per day is set. Side effects of supplementing too much Vitamin C include diarrhea, nausea, vomiting, heartburn, abdominal cramps, headache, and insomnia [173]
Sources
Guava, blackcurrant, yellow bell peppers, kiwi fruit, broccoli, citrus fruits, many other fruits, fresh meat [57]
