Another name for Vitamin C is Ascorbic Acid. Vitamin C is abundant in different vegetables like snap peas and fruits such as kiwis. Vitamin C is water soluble and a good antioxidant. Vitamin C is good for helping the body to form and maintain vital connective tissues such as bones and skin. Vitamin C is a good dietary supplement and prevents the disease Scurvy. Vitamin C has many different uses and things that it helps with. As said before it helps repair and regenerate connective tissues. Vitamin C also plays a role in the absorption of iron in the blood. It can also help protect against heart disease and decrease bad cholesterol and triglycerides. Vitamin C can also neutralize many different nitrites and can combat free radicals. This means that it can be used protect the body from different cancers. Vitamin C has also had a reputation to stave off the common cold by boosting the immune system. Vitamin C can also prevent cataracts. An average person should take about 75-90 mg of Vitamin C everyday. Signs that you are not receiving enough Vitamin C include frequent fatigue, muscle weakness, bleeding gums, and leg rashes. Vitamin C has also been known to contribute to the formation of kidney stones. A high deficiency of Vitamin C can cause scurvy, which is a rare but severe illness. Vitamin C can be acquired through many different fruits and vegetables. Eating vegetables and fruits will ensure that your body isn’t missing out on getting enough. Vitamin C is abundant in the average diet so prescription of smaller doses is usually unseen. People must be mindful not to consume too much Vitamin C as an overdose can lead to a wide range of gastrointestinal symptoms such as diarrhea and abdominal cramps. Excess Vitamin C is usually lost through urine but the average body can hold 200 to 250 milligrams of Vitamin C per day. Your body absorbs more and more of the vitamin depending on illnesses and injuries. Vitamin C can be a good antioxidant or pro-oxidant. Depending on what the body needs Vitamin C can be either one. It is frequently referenced in antioxidant research. molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage cells. In other words antioxidants help get things out of your body and help them move through the natural process in your body. Vitamin D is another important vitamin to take. It is created by your body naturally in response to sunlight being on your skin. Vitamin D is also found naturally in some foods such as egg yolk and fish. Vitamin D is essential for building strong bones because it helps the body break down and use calcium from the diet. Having a deficiency in Vitamin D usually leads to skeletal deformities and soft bones. Lack of Vitamin D can also lead to a disease known as Rickets. Many studies have shown that a lack of Vitamin D can also lead to bone and muscle pain. Other deficiencies include increased risk of death from cardiovascular diseases, cancer, and severe asthma in children. Usually an average person gets enough Vitamin D because it is made whenever the skin is exposed to sunlight. People with darker skin or more melanin in their skin are usually seen with less Vitamin D because pigment melanin reduces the skin’s ability to produce Vitamin D. The average requirement of Vitamin D is 20 to 50 milliliters.