Vitamin C ( L- ascorbic acid, water soluble ) is an essential dietary requirement, because unlike most animals that make Vitamin C, Humans can not make their own Vitamin C. Vitamin C is required to make Collagen, to form connective tissue to hold the body together including teeth in their sockets; also L-Caritine an amino acid used to build Proteins; and Vitamin C is used to make Neurotransmitters.
Vitamin C regenerates another Anti Oxidant Vitamin E ( fat soluble, alpha-tocopherol ) together they fight Free radicals through out the body, helping to prevent Cancer, Heart disease and cardiovascular disease. This helps the Immune system fight off invaders to the body. Insufficient Vitamin C causes Scurvy, fatigue, lassitude, weakness, and Capillary Fragility. The RDA requirement is 60 mg for Adults, however, to achieve optimal blood plasma levels 250 mg should be taken. If You are ill that should be increased to 1250 mg of Vitamin C ( daily), then when You are well back to 250 mg to prevent Oxalates from forming that could lead to kidney stones! Clinical studies have shown Vitamin C reduces the risk of Stroke and Age related Macular degeneration, also lowers risk of Cataracts.
Many Foods contain Vitamin C, including Red Peppers 1/2 cup 95mg, Citrus fruits one medium 70mg, Kiwi fruit 64mg, Strawberries 1/2 cup 49mg, Cantaloupe 1/2 cup 29mg, and Broccoli 1/2 cup 51mg, to name a few. In todays modern diet of fast foods One has a hard time getting enough Vitamin C. Supplements make it easy to keep the minium of 250mg per day do-able.
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