The importance of micronutrients - Women's Health and Fitness Magazine

 

 

 

Vitamin C (Ascorbic Acid)

This prolific vitamin aids immunity, promotes healthy teeth and gums and enables collagen synthesis for youthful skin as well as promoting wound healing. 

CARE FACTOR: Vitamin C can’t be made by the human body, so dietary sources or supplementation is critical. Symptoms of a shortfall include bleeding gums, fatigue and increased susceptibility to infection/colds. While deficiency – known as scurvy – is uncommon, it can occur, with symptoms including irritability, leg pain, loss of appetite, shortness of breath, fever, tissue haemorrhaging and pain.

ON THE DAILY: 45 mg/day 

ON A PLATE: Vitamin C is abundant in fresh vegetables and fruits such as berries, guava, citrus fruits, kiwi fruit, broccoli and sprouts. Chillies are also rich sources; a single red chilli provides 65 mg of vitamin C.

SABOTEURS: Similar to other water-soluble vitamins, vitamin C is unstable when exposed to heat and light. Absorption is hampered by excessive intake of coffee/tea, alcohol, cigarettes and aspirin.

Winter Sign

Aged, rough, haggard skin

Telltale

Bleeding gums

Co-factors 

Vitamin A, B5, B6, B12, E, calcium, folate, iron, magnesium, selenium and zinc. Bioflavonoids also boost vitamin C absorption by up to 35 per cent.

Saboteurs

Blood thinning medications (e.g. aspirin)

Timing

Throughout the day, says Collins. This water-soluble vitamin is not stored and needs to be replenished regularly.