VITAMIN C
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
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