Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Like most water-soluble vitamins, excess intake of vitamin C is excreted and not stored in the body. Because vitamin C is not stored in the body you need to consume vitamin C -rich food on a daily basis. As an antioxidant, Vitamin C protects the body by attacking free radicals in body fluids, not in fat tissue like the fat soluble antioxidant vitamins, which may protect different parts of the body. Vitamin C is sensitive to heat and oxygen. Like other water-soluble vitamins, vitamin C is lost in cooking water.

The RDA for adults is 60 milligrams daily. During pregnancy the RDA is 70 milligrams. People who smoke need about twice as much as vitamin C a nonsmoker-at least 100 milligrams daily.

• Essential for healthy teeth, gums, skin, blood and bones
• Helps heal wounds, scar tissue, and fractures
• Aids in the absorption of iron from plant sources of food
• Builds resistance to infection, maintains white blood cell protection
• Aids in the formation of collagen
• Provides  antioxidant protection. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, luncheon meats, and some vegetables) into cancer-causing substances.
• Aids in the treatment of the common cold

Deficiency Symptoms of Vitamin C

• Scurvy a disease that causes excessive bleeding, loose teeth, and swollen gums
• Slow healing wounds and fractures
• Swollen or painful joints
• Bruising and petechiae (spots of blood under the skin's surface)
• Nosebleeds
• Impaired digestion
• Loss of appetite
• Aching joints

Excessive Intake and Toxicity Symptoms of Vitamin C (1,000-5,000 milligrams)

• Diarrhea
• May cause kidney stones
• Impaired immune function
• Withdrawal symptoms