Vitamin C ( Ascorbic acid)

Functions:

• Wound healing 
• Collagen maintenance
• Infection resistance
• Important for healthy gums and blood vessels
• Helps iron absorption

Deficiency:

• Bleeding due to weakened blood vessels, cartilage and other tissue containing collagen, poor wound healing, slow recovery from infections, fatigues, depression

Recommended Requirement 

• 75 mg, Increased for smokers
• High intake over 1000 mg/d can cause nausea, cramps, diarrhea and kidney stones

Sources:

• Citrus fruits, tomatoes, melons, berries, green and red peppers, brocalli