Vitamin C
 Vitamin C is one of the most popular and well know anti-oxidant vitamins worldwide. As an anti-oxidant, vitamin C protects LDL cholesterol from oxidative damage caused by free radicals. Vitamin C may also prevent heart disease by keeping blood platelets from clumping together and reducing the stiffness of arteries.
Anti Aging Vitamin C
Vitamin C also helps the body to produce and maintain healthy collagen levels and helps to prevent skin damage from free radicals which can cause visible lines and wrinkles.
Good natural sources of Vitamin C are citrus fruits, tomatoes, broccoli, green peppers, cantaloupe, and strawberries.
Vitamin C and Smoking
Vitamin C’s anti-oxidant properties are believed to be especially valuable in protecting smokers and those exposed to smoke from the negative effects of free radicals. The results of a recent study showed that 3 grams of vitamin C reduced the free radical damage and LDL cholesterol oxidation experienced by cigarette smokers.
Vitamin C Health Benefits
Other studies indicate that Vitamin C may also be helpful in cutting the risk of most cancers by inhibiting the production of cancer-causing nitrosamines, derived from nitrites found in a variety of foods.
While Vitamin C deficiency is not common among those living in developed countries experts believe that most people do not consume enough vitamin C. Smokers often have a lower than average level of vitamin C and consequently require a higher daily intake to ensure healthy levels.
Vitamin C Daily Allowance
The recommended dietary allowance for vitamin C is 75 mg per day for women and 90 mg per day for men. For smokers, the recommended daily allows is 110 mg and 125 mg respectively. However, many studies have investigated the effects of a large range of higher vitamin C intakes (100–1,000 mg per day or more), often not finding the “optimum” intake within that range.
A review of the some researched has concluded that high intakes (2–4 grams per day) are well tolerated by healthy people.
Vitamin C
Vitamin E
Vitamin K
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