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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

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