Vitamin C: (Ascorbic Acid) Vitamin C has been reported to be essential for healthy teeth, gums and bones; helps heal wounds, scar tissue, and fractures; prevent scurvy; build resistance to infection; aid in the prevention and treatment of the common cold; give strength to blood vessels; aid in the absorption of iron. Vitamin C is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, and some vegetables) in cancer-causing substances.
To Download A Free Interview From The 'I Wish I Had Known This Last
Year' Weight Loss and Dieting Interview Series Click Here
Deficiency Symptoms: May lead to soft and bleeding gums, swollen or painful joints, slow-healing wounds and fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.
US RDA: 60 mg per day for adults. 75.42
VITAMIN C
SERVING
FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value Asparagus, boiled 1 cup 43.2 19.44 25
Bell pepper, green, raw 1 cup 24.8 82.16 108
Blueberries, fresh 1 cup 81.2 18.86 25
Broccoli, raw 1 cup 19.9 66.17 88
Brussels sprouts, boiled 1 cup 60.8 96.72 128
Cabbage, raw 1 cup 22.3 28.66 38
Cantaloupe 1 cup 56 67.52 89
Cauliflower, raw 1 cup 25 46.4 62
Chard, boiled 1 cup 35 31.5 42
Collard greens, boiled 1 cup 49.4 34.58 46
Grapefruit 0.50 each 60 66 87
Green peas, boiled 1 cup 134.4 22.72 30
Kale, fresh, boiled 1 cup 36.4 53.3 71
Kiwifruit 1 each 46.4 57 76
Lemon juice, fresh 1/4 cup 15.3 28.06 37
Liver, calf 4 oz-wt 187.1 35.16 47
Mustard greens, boiled 1 cup 21 35.42 47
Oranges 1 each 61.6 69.69 92
Papaya 1 each 118.6 187.87 249
Parsley, fresh 1 oz-wt 10.2 37.71 50
Pineapple 1 cup 76 23.87 32
Potato, baked, with skin 1 cup 133 15.74 21
Raspberries, fresh 1 cup 60.3 30.76 41
87