| Functions |
- Healthy immune system, lens of eye, adrenal glands, reproductive organs, connective body tissues (such as joints and gums)
- Immune system:
- Enhances white blood cell activity
- Stimulates immune cells to fight infection
- Assists in the production of immune-related chemicals
- Antioxidant: protecting cells and constituents of blood from free-radical damage; restores and regenerates antioxidant potential of Vitamin E
- Detoxification: helps the body to chelate heavy metals
- Neurotransmitter and hormone synthesis (cofactor for hydroxylase enzymes):
- Neurotransmitters: acetylcholine, norepinephrine and serotonin
- Hormones: (cortisol, growth hormone-releasing factor, oxytocin and vasopressin
- Collagen synthesis (cofactor for hydroxylase enzymes). Collagen is the structural protein found in skin, bones, tendons, cartilage, arteries, capillaries, hair, nails, teeth
- Cardio protective: influences cholesterol excretion
|
| Sources notes |
- Best sources raw vegetables and fruits
- Destroyed by air, heat and water
- Increases iron absorption
|
| Vegetable Sources |
Red Chilli; Red and green bell pepper; Kale; Parsley; Collard leaves; Turnip greens; Broccoli; Brussel Sprouts; Mustard Greens; watercress; Cauliflower; red cabbage; Spinach; Cabbage |
| Fruit Sources |
Avocado, acerola; guavas; strawberries; papayas; oranges; lemon, grapefruit; elderberries; mangoes; tangerines, kiwi |
| Nut and seed sources |
|
| Absorption and function notes |
- Excessively excreted when body is under stress (both environmental and emotional stress)
- Ascorbate form does not require digestion for absorption
|
| Deficiency factors |
- Poor wound healing; bleeding gums; frequent colds or infections; lung-related problems (epithelial lining relies on vitamin C for protection)
- Frank deficiency: scurvy – signs are spongy gums, purpura (small bruises).
|
| Toxicity |
At high doses: diarrhea can result; can also increase levels of uric acid in the urine (concern about kidney stones) |
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.
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