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This essential vitamin, also known as ascorbic acid, is vital for the human organism. It helps to form collagen, which is important for the growth and repair of the cells of tissues, gums, blood vessels, bones and teeth, and it also facilitates the absorption of iron by the body. It is found in citrus fruits such as oranges, grapefruit, lemons, kiwis, limes and mandarin oranges, and in green leafed vegetables (spinach and watercress), tomatoes, cauliflower, avocados, broccoli, onions, green peppers and parsley.

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Vitamin C is water soluble and neutralises free radicals present in the areas of the organism which contain water. However it is eliminated through sweat or urine around three hours after it has been ingested so it is recommended to take it in food or citrus fruits several times a day.

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Minimum daily doses are between 45-60 mg for a child and 75-90 mg for an adult. However nutritionists agree that stress depletes vitamin C levels and that pregnant or breast-feeding mothers should increase the dose. Smokers should also take more -around 35 mg more than normal- as should older people.

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A lot is known about the beneficial effects of this vitamin, which include:
� the healing of wounds, burns and bleeding gums.
� the part it plays in lowering cholesterol levels.
� the reduction of the effect of many allergy producing substances.�
� the prevention and treatment of the common cold.

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Citrus fruits, as well as being an inexhaustible source of vitamin C, are also an important source of fibre in your daily diet. The high fibre content of one or several oranges a day will prevent constipation. And the regular consumption of mandarin oranges which contain bromine, a natural sedative, can help children, old people and insomnia sufferers to get to sleep.

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Other citrus fruits like the lemon or the grapefruit are rich in flavonoids, which are powerful antioxidants, which prevent the oxidation of cells and so protect us against premature aging. In addition the lemon also helps to strengthen blood vessel walls and to ward off varicose veins and water retention, thanks to its properties as a blood cleanser and an enhancer of the immune system.� As for the grapefruit, it�s a source of vitamins A and B, folic acid, calcium, phosphor and magnesium, and it�s a useful addition to any slimming diet as it speeds up the metabolism of fats.

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While it�s true that there are an enormous number of benefits to be gained from including lots of citrus fruits and a large amount of vitamin C in your daily diet, it is important to remember that if you do take large doses of this vitamin, you should also take a magnesium supplement, to avoid the risk of kidney stones.

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