Vitamin C - Benefits, Deficiency Symptoms And Food Sources

Vitamin C is essential for the manufacturing of collagen, that are necessary for tissue repair. It is needed for metabolism of phenylalanine, tyrosine,folic acid, iron. Vitamin C is a water-soluble vitamin needed for the growth and repair of tissues in all parts of the body. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Functions and benefits of Vitamin C

Vitamin C has a number of important functions and benefits. For example it:

• It help improve male fertility
• Reduce toxic effect of alcohol and drugs
• Reduce symptoms of arthritis, skin ulcers, allergic reactions
• It also helps produce anti-stress hormones
• Help in production of red blood cells

Recommended Dosage for Vitamin C

• For adults, the usual dose of Vitamin C is 60 mg.
• For Pregnant women, the usual dose is 70 mg.

Food sources of Vitamin C

Foods sources of vitamin C include the following.

• berries
• citrus fruits
• green vegetables
• avocados
• beet greens
• black currants
• broccoli
• Brussels sprouts
• cantaloupe
• collards
• dandelion greens
• dulse
• kale
• lemons
• mangos
• mustard greens
• onions
• oranges
• papayas
• green peas

Deficiency Symptoms of Vitamin C

• Beneath the skin
• Swollen or painful joints
• Nosebleeds
• Splitting hair
• Gingivitis (inflammation of the gums)
• Bleeding gums
• Depression
• Easy bruising
• Impaired wound healing
• Tiredness