Vitamin C

Vitamin C has very important functions in the human body. It is necessary for the formation of the collagen – a substance that is included in the structure of the bones, teeth and blood vessels. Vitamin C can aid in strengthening bones, helps the blood vessels to be more elastic and can help your wounds heal fast.

Food Sources
Good sources of Vitamin C are:

* Avocado
* Black currants
* Blueberries
* Broccoli
* Brussels sprouts
* Cabbage
* Collard greens
* Grapefruit
* Green pepper
* Guava
* Kale, lemon
* Lime
* Mango
* Melon
* Orange
* Papaya
* Pineapple
* Potato
* Rose hip
* Spinach
* Strawberry
* Tomato
* Watercress

Vitamin C Requirement
The current recommended dietary intake for vitamin C is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers). There's no good evidence that megadoses of vitamin C improve health.

As the evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target. This is easy to hit with a good diet and a standard multivitamin. Excellent food sources of vitamin C are citrus fruits or citrus juices, berries, green and red peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also fortified with vitamin C.


Vitamin C Deficiency
Vitamin C deficiency causes scurvy. In adults, the deficiency usually results from a diet low in vitamin C. For example, vitamin C deficiency may develop in people who eat only such foods as dried meat, tea, toast, and canned vegetables.

Pregnancy, breastfeeding, surgery, and burns can significantly increase the body's requirements for vitamin C and the risk of vitamin C deficiency. Smoking increases the vitamin C requirement by 30 to 50%.

Scurvy in infants is rare because breast milk usually supplies enough vitamin C and infant formulas are fortified with the vitamin.

In adults, a few months of a diet low in vitamin C can cause bleeding under the skin (particularly around hair follicles or as bruises), around the gums, and into the joints. Symptoms may include irritability, depression, weight loss, fatigue, and general weakness. The gums become swollen, purple, and spongy. The teeth eventually loosen. Infections may develop, and wounds do not heal.

In infants, symptoms include irritability, pain during movement, and loss of appetite. Infants do not gain weight as they normally do. Bone growth is impaired, and bleeding and anemia may occur.

The diagnosis of scurvy is based on symptoms. Blood tests detect a very low level of vitamin C. Scurvy is treated with daily vitamin C supplements. Such treatment plus iron supplements can cure the anemia.