C (ascorbic acid)

EU RDA (1) Per Day
European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.
60 mg

Best Sources
Citrus fruits, berries, and vegetables - especially potatoes and peppers.

Functions
Essential for structure of bones, cartilage, muscle and blood vessels. Also helps maintain capillaries and gums and aids in absorption of iron.

Deficency Symptons
Swollen or bleeding gums, slow wound healing, fatigue, scurvy, depression, poor digestion.

Toxic? (4)
Intakes of one gram or more can cause nausea, cramps and diarrhoea.

Tips
Do not store or soak fruits and vegetables in water. Refrigerate fresh juices and store only for 2-3 days.

Did you know?
Smokers may benefit from an increased intake of vitamin C.

Definitions
EU RDA - European Union Recommended Daily Amounts. These are the values used for vitamins for the nutritional labelling of food products.

Sources
EU RDA - Directive, 90/496/EEC, 1990.
Also information from the U.S. Food and Drug Administration, the American Institute for Cancer Research, and the U.S. Department of Agriculture.

(1) EU RDA - European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.

(2) Safe intake per day.

(3) There is no EU RDA for vitamin K.

(4) Note that some vitamins in large or very large excess could produce toxic symptoms. Always keep to the recommended dosage as advised by your doctor or medical advisor.

Source:
The European Food Information Council