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foodcounts-ipage-211 Vitamin C

Vitamin C [Ascorbic Acid] is water soluble and found in most fresh fruit and vegetables. Citrus fruit and berries provide the best source. Essential for body growth and maintenance. Also boosts the immune system. Cooking reduces beneficial effect. The main obvious symptoms of deficiency are lethargy, aches, swollen gums  and nosebleeds. The recommended daily allowance is 80mg [equal to a large glass of orange juice]. Some authorities advocate considerably higher doses although there is as yet no consensus on this