Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin, meaning that your body doesn't store it. It is necessary for normal growth and development.
The main role of vitamin C is synthesis of collagen, an important structural component of bone, teeth, tendons, and blood vessels. It is important for wound healing.
Other functions include: antioxidant properties (prevents cancers of the esophagus, mouth, and stomach and cataracts in the eye), enhances iron absorption by keeping iron in its most absorbable form, contributes to lower blood pressure values, it is vital for the function of the immune system


Major sources of vitamin C are citrus fruits, kiwi, green and red peppers, tomatoes, cauliflower, broccoli, brussels sprouts, cauliflower, spinach, cabbage, pineapple, strawberries, raspberries, blueberries, cranberries, mango, papayas, watermelon and romaine lettuce. Potatoes, ready-to-eat breakfast cereals, and fortified fruit drinks are also good sources of vitamin C. 
Vitamin C is rapidly lost in processing and cooking as it is unstable in the presence of heat, iron, copper, or oxygen and is water soluble.

Vitamin C deficiency can cause: anemia, bleeding gums, decreased ability to fight infection, decreased wound-healing rate, dry and splitting hair, easy bruising, gingivitis (inflammation of the gums), nosebleeds, possible weight gain because of slowed metabolism, rough, dry, scaly skin, swollen and painful joints, weakened tooth enamel, high blood pressure, gallbladder disease, stroke, some cancers, and atherosclerosis. A severe form of vitamin C deficiency is known as scurvy.

Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency.