Vitamin C...

Vitamin C

Vitamin C is an antioxidant vitamin, which helps to neutralise the effects of free radicals. Free radicals are the by-products of chemical reactions that take place in the body. They cause damage by interacting with cell membranes, proteins and cell DNA. Vitamin C and other antioxidants play a very important role by helping to prevent damage caused by free radicals. Vitamin C is also needed for collagen, a protein, which gives skin, its ability to stretch. Collagen has other important structural roles in the body too, including the healing of skin wounds and tissue growth and repair in bones, teeth, gums and small blood vessels. Vitamin C aids in the absorption of iron and may play a key role in maintaining a strong immune system.

Vitamin C is found in nearly all fruit and vegetables, but is destroyed by cooking so fruit and vegetables need to be eaten raw. Good sources of vitamin C include oranges or orange juice, citrus fruits, berries, green vegetables, peaches, apples, bananas, and tomatoes.

The recommended daily allowance of vitamin C to prevent deficiency is 60 mg. Because vitamin C is a water-soluble vitamin, any excess is excreted by the body making it safe to take at relatively high doses. A long term intakes of up to 2000 mg daily is not considered harmful.