USES:Vitamin C is a powerful antioxidant in itself and helps recycle another antioxidant, vitamin E, and is involved in the production of collagen found in skin, hair, bones, arteries, etc.
Vitamin C increases absorption of non-haem (non-animal source) iron so it is very important for vegetarians/vegans and activates folic acid. Vitamin C contributes to a healthy immune system.
DEFICIENCY:
Drinking alcohol, tea and coffee and smoking as well as leading a stressful life, reduce levels of vitamin C.
Diets containing high levels of refined carbohydrates such as sugar, cakes, white bread and pasta may reduce levels of vitamin C as glucose requires the same transporter into the cells as vitamin C.
Extreme vitamin C deficiency results in scurvy but low levels of vitamin C may contribute to depression, easy bruising, bleeding gums, slow wound healing.
FOOD SOURCES:
Vitamin C is found in most fruit and vegetables, especially broccoli, kale, berries, kiwi fruit, tomatoes, citrus fruit, red peppers.
Please note that vitamin C is heat sensitive so try to avoid boiling vegetables and gently steam or steam-stir fry them instead.