Vitamin C or ascorbic acid is a water-soluble vitamin which plays important roles in the body. It is needed to make collagen (a protein essential for healthy gums, teeth, bones, cartilage and skin). It also helps to produce the neurotransmitters noradrenaline which regulates blood flow and serotonin which helps to promote sleep. It is an important antioxidant in the body, and also aids absorption of iron from plant food. Fatigue, appetite loss, aching joints, sore gums, scaly skin, slow healing of wounds and consequent increased susceptibility to infection are some of the symptoms of vitamin C deficiency. Humans are unable to produce their own vitamin C and so need a regular intake from food. The recommended allowance for this vitamin for adults is 40mg daily which can be easily met in a balanced diet. Some important sources are fresh fruits and vegetables such as citrus fruits, amla, guava, strawberries, green leafy vegetables and sprouts.
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