>The Water Soluble Vitamins: B Complex and Vitamin C

>We will begin our journey through the water soluble vitamins starting with Vitamin C. This one may be important to us as we move into flu and cold season. Let’s answer the question- does Vitamin C really help you when you have a cold?
Vitamin C is also known as ascorbic acid, a water soluble vitamin that aids in wound healing and iron absorption and helps us maintain our bones, blood vessels and teeth. Vitamin C also helps to form collagen and plays a role in the production of hormones and the amino acid carnitine. Vitamin C has long been known for its antioxidant properties, protecting against oxidation, or cellular damage caused by free radicals.
There is growing evidence that Vitamin C may help protect against cancers of the esophagus, mouth, pharynx, stomach, pancreas, cervix, rectum, breast and lungs. The most promising evidence is with stomach cancer where Vitamin C can inhibit H. pyloris, the bacterium that is responsible for most ulcers and the increased risk of stomach cancer.
Vit C can increase the absorption of iron in the body.
Long ago sailors realized the benefits of consuming foods high in Vitamin C (preventing scurvy). People can still be at risk for for scurvy if they do no consume enough fruits and vegetables or abuse alcohol and /or drugs.
Good food sources of Vitamin C: peppers, cantaloupe, kiwi, oranges and orange juice, cranberry juice, raw tomatoes, lemons, cauliflower, cooked collards, baked potatoes, raw spinach, watermelon, broccoli
How does Vitamin C help us?  Wound healing, fever and infection, growth, stress and emotional upset, chronic disease prevention.
Recommended Daily Allowances: Adult Males: 90 milligrams/day Adult Females: 75milligrams/day
Taken in part from Ternus, M., Broihier, K. (2007) Vitamins: Boost your Energy and Enhance Your Body. Avon, MA, F&W Publications
Schlenker, E. & Roth, S,.L. (2011) Williams Essentials of  Nutrition and Deit Therapy. St.Louis, MO, Elsevier Mosby