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All about vitamins: vitamin C

Vitamin C, in other words, ascorbic acid is the most multifaceted vitamin - it is almost invaluable for our body. For smokers this vitamin is even more important.

Vitamin C is mostly found in fruits and vegetables. The kinds of fruits most rich in vitamin C are rosehip, lemon, apple, redcurrant and orange. Among vegetables, pepper, cabbage, potato and broccoli contains the highest amount of vitamin C.

Vitamin C helps the regeneration of burning injuries and other wounds, helps the absorption of iron, and it is a very important anti-oxidant.

Acute fatigue, depression, especially "spring fatigue" often originates in vitamin C deficiency. Considerable vitamin deficiency may play a role in the development in serious diseases like hemophilia and scurvy. It is crucial that mums-to-be and mums still breast feeding, along with people with kidney disease and anyone who has a fever or infection originated illness gets more than the needed daily intake of vitamin C - especially smokers, since their body needs at least 100 mgs of vitamin C every day.

To overdose vitamin C, you need an extreme amount (1000 mgs/day persistently), but even this much is not necessarily a problem, since any excess leaves the body in the form of urine. Some stomach or sleep problems may occur, however, along with headache and the development of kidney stone. Although the needed amount of vitamin C increases in the body of expecting and breast feeding women, overdose can be hazardous for them too.

Daily vitamin C demand:

For children:

For women:

For men:

How much do they contain?