Ascorbic acid more commonly known as Vitamin C is needed for normal growth and development, it is a water-soluble vitamin which means that our bodies do not store the extra vitamin C and instead it is flushed out of the body through the urine.
Because vitamin C is water-soluble you need to replace it daily through your diet. Choosing citrus fruits for breakfast and eating raw or lightly steamed vegetables for lunch and supper are great ways to get your daily dose of vitamin C.
Some of the fruits and vegetables that have vitamin C are oranges, grapefruit, kiwi, broccoli, cauliflower, tomatoes, guava, red peppers, green bell peppers, strawberries, brussel sprouts, cantaloupes, blueberries, raspberries, cherries and cranberries.
You can also get it from foods that are fortified with vitamin C such as; Kellogg’s All-Bran Original cereal.
Someone with a vitamin C deficiency might suffer nose bleeds, swollen and painful joints, anemia, bleeding gums, the most severe case of vitamin C deficiency is scurvy.
If for some reason you can not seem to get enough vitamin C from your diet then you can take a vitamin C supplement. But as always it is better to get your vitamins and minerals straight from the earth in the form of fresh fruits and vegetables instead of in the form of pills or capsules.