Vitamin C: Is a water-soluble vitamin needed for the growth and repair of tissues in all parts of the body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well known antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

Vitamin C deficiency can lead to dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; weakened enamel of the teeth; swollen and painful joints; anemia; decreased ability to ward off infection; and, possibly, weight gain because of slowed metabolic rate and energy expenditure. A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in one's daily diet. Large amounts of vitamin C are used by the body during any kind of healing process, whether it's from an infection, disease, injury, or surgery. In these cases extra vitamin C may be needed.

Since vitamin C is not produced by the body, it must be obtained from fruits and vegetables. Some excellent sources of vitamin C are oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries and pineapple are also rich sources of Vitamin C. Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content.