Vitamin C is essential for the following body functions:
* maintain a healthy immune system
* building healthy connective tissue, bones and teeth
* help healing of wound and fractures
* help absortion of iron
Sources of Vitamin C:
| Food / 100g | Amount (mg) |
| Guava | 230 |
| Chile Peppers, red | 225 |
| Peppers (capsicum) | 120-140 |
| Spring greens, lightly boiled | 77 |
| Kale, lightly boiled | 71 |
| Brussels Sprout, lightly boiled | 60 |
| Red Cabbage | 55 |
| Broccoli (green or purple), lightly boiled | 44 |
| Baby sweetcorn, lightly boiled | 39 |
| Green salad | 36 |
Dietary Reference Intake
| Life Stage Group | RDA/AI* mg / day | Upper Limit mg / day |
| Infants 0-6 months 7-12 months | 40 50 | Not determinable Not determinable |
| Children 1-3 years 4-8 years | 15 25 | 400 650 |
| Males 9-13 years 14-18 years 19 – >70 years | 45 75 90 | 1200 1800 2000 |
| Females 9-13 years 14-18 years 19 – >70 years | 45 65 75 | 1200 1800 2000 |
| Pregnancy <19 years 19 – >50 years | 80 85 | 1800 2000 |
| Lactation <19 years 19 – >50 years | 115 120 | 1800 2000 |
RDA = Recommended Dietary Allowances
AI* = Adequate Intakes
UL = Upper Limit
Vitamin C Deficiency
Vitamin C deficiency can contribute to:
* poor wound healing
* bleeding gums
* lowered resistance to infection
* nosebleeds
* scurvy
Vitamin C Overdose
Relatively large doses of vitamin C may cause indigestion. When taken in large doses, vitamin C causes diarrhea.