Functions
A cofactor in collagen and thyroxine formation
Antioxidant
Strengthen infection resistance
Help in iron absorption
Amino acid metabolism
(Whitney et al., 2014, p. 329 and 332)
Signs of Deficiency
Swollen and bleeding gums, pinpoint haemorrhages, muscles degeneration, rough brown scaly and dry skin, poor wound healing, bone falters, loosened teeth, anaemia, infection, hysteria, depression, internal bleeding, blotchy bruises and join pain (Whitney et al.,2014, p.331-332)
Synergistic Nutrients
Vitamin A, B5, B6, B12, C, E, calcium, ccopper, folate, iron, lipoic acid, lysine, magnesium, manganese, methionine, phosphorus, selenium and zinc (Osiecki, 2010, p. 67).
Recommended Dietary Intake (per day)
Adults 45 mg
Pregnancy > 18 years 60 mg
Pregnancy 14-18 years 55 mg
Upper Limits (per day) None established but 1000 mg/day is a prudent limit
(Food Standards Australia New Zealand, 2015)
| Dietary Sources | Value per 100 g |
| Lime, native, fruit | 347 mg |
| Seaweed, nori, dried | 290 mg |
| Guava, Hawaiian, raw | 243 mg |
| Chilli (chili), red, raw | 201 mg |
| Capsicum, red, fresh, raw | 172 mg |
| Parsley, continental, fresh, raw | 132 mg |
| Lemon peel, raw | 129 mg |
| Chilli (chili), green, raw | 128 mg |
| Chilli (chili), green, fried, no added fat | 121 mg |
| Kale, raw | 120 mg |
| Broccoli, fresh, baked, no added fat | 110 mg |
| Brussels sprout, fresh, raw | 110 mg |
| Kiwifruit, gold, peeled, raw | 110 mg |
References
Australian National Health and Medical Research Council. (2017). Nutrients. Retrieved 29 January, 2019, from https://www.nrv.gov.au/nutrients
Food Standards Australia New Zealand. (2019). Minerals. Retrieved 29 January, 2019, from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/pages/default.aspxhttp://archive.foodstandards.gov.au/consumerinformation/nuttab2010/nuttab2010onlinesearchabledatabase/onlineversion_code.cfm?&action=nutrientList
Osiecki, H. (2010). The Nutrient Bible (9th Ed.). AG Publishing: Australia
Whitney, E., Rolfes, S.R., Crowe, T., Cameron-Smith, S. and Walsh, A. (2014). Understanding Nutrition: Australia and New Zealand Edition (2nd Ed.). South Melbourne, Australia: Cengage Learning.