Vitamin C

Vitamin C is necessary for the formation of collagen, a protein that gives structure to bones, cartilage, muscles and blood vessels, and contributes to the proper maintenance of capillaries, bones and teeth. Vitamin C promotes the healing of wounds, bone fractures, bruises, hemorrhages and bleeding gums.

Sources:

• Citrus fruits and juices like oranges, papaya, honeydew, guava, pomelo
• Broccoli, sweet peppers, tomatoes, cabbage, potatoes, snow peas, cauliflower
• Leafy greens such spinach, kai lan, chye sim, bok choy

Signs Of Deficiency: An increased tendency to get black-and-blue marks, bleeding gums, nose bleeds and wounds that heal slower than normal. Other signs include damage to blood vessels, swollen, tender joints and aching bones, general weakness, loss of appetite and dry, scaly skin. The disease known as scurvy results from a severe vitamin C deficiency. Scurvy is characterized by anemia, tooth loss and bleeding under the skin.