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Vitamin C
Food Source
Most fresh fruit (especially citrus fruits), vegetables and fruit
juices. Vitamin C is easily destroyed by cooking and is reduced during
storage. In fruits, vitamin C accumulates during the period up to the point at
which they are ripe. Once ripe, the longer they are left on the tree, the less
vitamin C they contain.
Description/Function
A water soluble vitamin. An antioxidant, able to neutralise potentially
damaging free radicals. Helps the white blood cells to fight infection and is
essential for wound healing. Also needed for the formation of collagen, for
healthy skin, and for the formation of other structural materials in bones,
teeth and capillaries. Helps the absorption of iron from plant (non-animal)
sources.
Not only does a high vitamin C intake markedly reduce the severity of a
cold, it also effectively prevents secondary viral or bacterial complications.
Vitamin C works by stimulating the immune system and protecting against damage
during the body's fight against the infection.
Intake
The official RDA is 60 mg/day (100 mg/day for smokers).
Deficiency Symptoms
Poor wound healing, dry skin, broken thread veins, scalp dryness,
irritability, weakness.
Who might benefit from supplements?
Older people (over 55) and convalescents.
Researchers from the National Institute on Aging report that elderly
people who take vitamin C supplements have a 50 per cent lower risk of dying
prematurely from disease than do people who do not supplement. A Californian
study concluded that people who consume more than 750 mg/day of vitamin C
reduce their risk of dying prematurely by 60 per cent. Other researchers have
found that people who suffer from asthma, arthritis, cancer, diabetes, and
heart disease have much lower levels of vitamin C in their blood than do
healthy people so need more Vitamin C and those who consume large amounts of
alcohol, those with active, busy lives, people with colds, smokers (each
cigarette destroys some vitamin C), those exposed to excessive pollution,
athletes and routine aspirin users
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