Vitamin C

Category:
Vitamins

Type:
Water Soluble

Forms/Names:
Ascorbic Acid

Functions:
Antioxidant, collagen synthesis, wound healing, infection resistance, iron absorption

Deficiencies:
Anemia, scurvy, depression, infections, bleeding gums, muscle degeneration, poor wound healing, atherosclerotic plaques, capillary hemorrhaging

Toxicity:
Nausea, diarrhea, red blood cell damage, nosebleeds, abdominal cramps

Recommended Intakes:
75 mg for adult women
90 mg for adult men
35-40 mg/day in children, ages 1-3
The requirement in smokers may be increased to 100+ mg/day

Food Sources:
Citrus fruits, berries, mangos, papayas, melons, tomatoes, potatoes, green peppers, leafy green vegetables