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The C Vitamin

Vitamin C. This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key letter if you get a cut or wound because it helps you heal. This C vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness by increasing your bodies immune system. Vitamin C is obtained through general diet by the vast majority of the todays population. The richest natural sources are fruits and vegetables, such as, the Camu Camu fruit, containing about 2800 miligrames per 100 grams of fruit and the billygoat plum, containing about 3150 miligrames per 100 grams of fruit contain the highest concentration of the vitamin. It is also present in some meats, especially liver. Vitamin C is the most widely taken nutritional supplement and is available in a variety of forms from pills, capsules and fruit drink mixes to pure ascorbic acid crystals in capsules or as plain powder.

Scurvy is generally caused by a lack of vitamin C. Some of the main symptoms are - lack of appetite, bleeding gums, loose teeth, swollen ankles and tiny bleeding spots or haemorrhages on the skin. Scurvy killed approximately 2 million sailors between 1500-1800. By the 1800's it was recognised that eating citrus fruits, such as oranges, prevented scurvy but it was not until 1928 that scientists discovered the real role of vitamin C and it's true healing benefits.

Which foods are rich in vitamin C?   

Recommended Daily amount: Age 19 + Male: 90 RDA or UL (mg/d) 2,000

Female:  75 RDA or UL (mg/d) 2,000 (Individuals who smoke require an additional 35 mg/d of vitamin C, over that needed by non-smokers)

· Citrus fruits: Orange, Lemon, Grapefruit, etc.
· Cantaloupe
· Strawberries
· Red peppers
· Tomatoes
· Broccoli
· Cabbage

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