Who needs it?

Vitamin C strengthens the immune system and thus fights infection .Produces collagen, thereby strengthening bones, skin and joints. Antioxidant, detoxifies exhaust gases and protects against cancer and heart disease. Helps to produce anti-stress hormones, energy from nutrients.

Signs of deficiency

Frequent colds, lack of energy, frequent infections , sensitive and bleeding gums, easily appearing bruises, nosebleeds ,slow wound healing, red pimples on the skin.

How much?

RDA (recommended daily intake) 60 mg
OPN (optimal daily intake) 2000 mg

Toxicity

Excess can cause diarrhea, but this is not a sign of intoxication , since diarrhea, after reducing the dose, ceases.

Recommended foods

Paprika (100 mg), watercress(60 mg), cabbage(60 mg), broccoli(110 mg), cauliflower(60 mg) , strawberry (60 mg) , lemon(50 mg), kiwi fruit (55 mg) ,
peas (25 mg) ,melons (25 mg) , oranges (50 mg) , grapefruits (40 mg), limes (29 mg), tomatoes (60 mg).

Assistants

Bioflavonoids, contained in fruits and vegetables ,enhance the effect of vitamin C.Vitamin C works together with vitamins of Group B in the process of energy production. Together with vitamin E acts as an antioxidant.

Thieves

Smoking, alcohol , contaminants , stress, fried foods.

Source
Patrick Holford" the new Bible of optimal nutrition " P. 480-481 book publisher (Medical Research and Consulting Center)