Basic knowledge about Vitamin C

Vitamin C , also known as Ascorbic Acid is a water soluble vitamin . As it is a water soluble vitamin,it won't be stored in the body and extra amounts taken would be excreted through urine. Let me give you a brief introduction about vitamin C.

Daily Requirement
The daily requirement or RDA Value for Vitamin C is as follows:
  • Male : 90 mg/ day
  • Female : 75 mg/ day
Function
Following are some of the functions of Vitamin C:
  • It acts as an antioxidant.
  • Plays role in the absorption of Iron
  • Bone formation
  • Heals the wound 
  • Prevents cataract formation , prevent heart diseases , prevent cancer
Deficiency
The deficiency of Vitamin  C (although rare) causes a disease called Scurvy , which is  characterized by anemia, bleeding gums , slow healing of wounds , painful gums , gum bleeding.

Sources
The following are the sources of Vitamin C or Ascorbic acid.
  • Strawberry
  • Cauliflower
  • Citrus fruits like orange
  • Tomato
  • Blueberry
  • Green peas
  • Kiwi
  • Broccoli
  • Guava
  • Raspberry
  • Milk ( a poor source)

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