Vitamin C – Ascorbic Acid

Chillies - Vitamin C

UK – 40mg (Female), 40mg (Males)

USA – 75mg (Female), 90mg (Males)

Needed For: A healthy immune system, helps in the absorption of other vitamins and minerals such as Iron. Necessary for maintaining healthy bones and teeth. Helps in the repair of wounds and fractures.

A lack of Vitamin C is associated with high blood pressure. A deficiency will also lead to bleeding gums, nosebleeds and a lower resistance to infection. 

Found In: Many fruits and vegetables. Chilli peppers are a great source, the hotter the Chilli the higher the quantity of Vitamin C.

It is worth noting that because this vitamin is water soluble over cooking and processing can see it quickly diminish in food. For example fresh peas contain 24mg/100g. Canned peas only contain 1mg/100g. This is why it is always advisable to steam vegetables if you can.

Go here to find the excellent vitamins and minerals you need

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