Vitamin C or Ascorbic Acid

Vitamin C or Ascorbic Acid is a major and very potent anti-oxidant. Oxidants are free radicals that if not controlled properly can significantly damage your cells (i.e. skin and other body parts).

Vitamin C (V-C) plays a primary role in the formation of collagen, an important protein. Collagen is important for the repair and growth of body tissue cells, blood vessels, gums, bones and teeth. Collagen delays the development of wrinkles by helping your skin to hold onto its elasticity.

V-C also enhances your immune system and it protects you against infection and the harmful effects of pollution.

It further helps your body to protect against many forms of cancer by counteracting the formation of the cancer-causing substances (nitrosamines).

It may reduce the risk of cataracts and it aids in the treatment and prevention of the common cold (by increasing the production of white blood cells and antibodies) and the negative effects of many allergy producing substances and/or toxic substances in your body.

Furthermore V-C helps lower your blood pressure, is vital for the healing of wounds, it strengthens your blood vessels, it supports the production of anti-stress hormones, it reduces cholesterol and is needed for a healthy adrenal function.

Deficiency effects

A deficiency of V-C may lead to nosebleeds, tooth decay, soft & bleeding gums, painful or swollen joints, loss of appetite, and muscular and capillary weakness.

Other signals that your body may be experiencing a deficiency of V-C are for example prolonged colds, and anemia symptoms like tiredness and loss of skin color.

Foods high in Vitamin C

Your body needs V-C to properly utilize carbohydrates and to synthesize fats and proteins.

The best naturally-occurring resources of V-C are fruits like: oranges, limes, lemons, grapefruit, tangerines, guava, papayas, strawberries, black currants and mangoes.

Many of the vegetables also contain V-C, for example: tomatoes, sweet and hot peppers, broccoli, Brussels sprouts, potatoes, cabbage, watercress, and spinach.

In order to preserve as much of the vitamin content as possible, eat these fruits and vegetables raw or only slightly cooked. Exposure to light or steaming your fruit or vegetables will also break down the vitamin.

The recommended intake of Vitamin C for adults is 60 mg per day. Many experts advise a higher intake, ranging from 500 mg - 1,000 mg per day.

What your body does not use is not stored and is eliminated via the urine.

Please note that consuming excessive amounts of alcohol, tobacco, refined sugars and caffeine inhibits the body's ability to properly absorb this vitamin. A higher intake will be necessary.