RDA: 40 mg; Pregnancy - 60 mg

Roles of vitamin C in the body:

• Principal role as an important antioxidant that protects body cells and membranes from oxidation and 'free radical' damage
• May reduce risk of cancer and heart disease
• Prevents oxidation of polyunsaturated fats and vitamins A and C
• May prevent oxidation of LDL-cholesterol which is toxic to cells lining artery walls.
• Protects lungs from air pollutants
• Enhances immunity
• Important in energy production
• May relieve leg cramps, angina, intermittent claudication
• May reduce symptoms of PMS

Deficiency: Lack of vitamin C causes scurvy. Scurvy symptoms include swollen bleeding gums, poor wound healing, easy bruising, aching joints, and susceptibility to infection. Other symptoms include nose-bleeds, dry and itchy skin, anemia, fatigue, psychological changes.

Vitamin C deficiency is more common in the elderly. Smoking, pollution and some medications also destroy vitamin C.

Good food sources of vitamin C: Fresh fruit and vegetables are the best sources of vitamin C.  

Vitamin C can be lost during the cooking process and can also be washed out in cooking water that you might have boiled vegetables in. It is also lost when food is cut or exposed to air.