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There's a strong connection between vitamin C and healthy gums.Vitamin C helps the lining of the gums (epithelium) stay healthy despite the bacteria that inhabit the mouth. Healthy gums isolate the bacteria from the roots of the teeth despite their close proximity. When bacteria start to penetrate the gums, through tiny lesions or weakened lining, it is within the gums that the immune system fights to eradicate the harmful bacteria and to ensure the health of both the gums as well as the underlying tooth-supporting ligaments and bone.

Vitamin C is key to the processes of cell growth, healing and repair of tissue. It's necessary for the production of collagen, the basic protein that makes up all connective tissue, including that of the gums and of the periodontal ligaments that help the gums stay tight to the teeth and the teeth to the jawbone. All creatures need vitamin C.

because vitamin C is water soluble, it must be either used or lost in urine. It cannot be stored in the body and must be ingested daily. It can take 33 or more times the Recommended Daily Allowance (RDA) before there's too much vitamin C for the digestive tract to comfortably process, and this would lead only to indigestion, not to any vitamin toxicity. The RDA is based on the trace amount needed for normal metabolic functioning. Too little is considered less than the minimal amount needed to prevent obvious maladies, such as gingivitis, anemia, swollen joints or scurvy. The RDA is 60 mg for an adult. But the much larger amounts that the body can use to achieve optimal health are not part of that equation. Most simians, following their own natural instincts and inclinations, consume 10 to 20 times the RDA established for humans. Some authorities recommend much higher levels of intake than the RDA: the Linus Pauling institute recommends 400 mg; the Vitamin C Foundation 3,000 mg

.Lack of vitamin C causes gum swelling and loose teeth. A 14 week study at the University of California San Francisco showed that when vitamin C intake was decreased, gums bled more; when it was increased, gum bleeding decreased. In another study, people who got less than the minimum daily amount of vitamin C had higher rates of periodontal disease than those who got the minimum, and they had three times the chance of gum disease than those who received three times the recommended amount of vitamin C.

Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body's needs.

Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Also, too much of a good thing can be dangerous; the upper daily limit is currently 1g. More than this safe level of vitamin C has been linked to damage of the inner lining of arteries, predisposing to the formation of cholesterol plaques and heart disease.

Top Foods for Vitamin C

Many fresh fruits and vegetables contain relatively high amounts of vitamin C. Here are some of the top foods for getting this very important nutrient into your diet.

  1. Papaya – These island fruits contain a high dose of vitamin C, and though they may not be widely available in many parts of the world, they provide an easy source of this vitamins.
  2. Bell Peppers – These fresh vegetables also have a significant amount of vitamin C. For the best absorption of this nutrient, experts recommend selecting organic red bell peppers and adding them to a dish in their raw form.
  3. Strawberries – These luscious red berries are a popular source of vitamin C, commonly used in salads, desserts, and a variety of dishes. As seasonal fruits, they are best used fresh in order to get the full taste and nutritional effect of the natural berry.
  4. Broccoli – This green vegetable also contains its share of vitamin C. When it is overcooked, it loses some of its nutrients.
  5. Rose Hip Extracts – These dietary supplements contain a high dose of vitamin C by volume. They are less common in meals, but for those who want a concentrated vitamin C boost, rose hip extracts will serve the intended purpose of elevating blood levels of this nutrient.
  6. Brussels Sprouts – These hardy “mini-cabbages” also include their fair share of vitamin C and other essential nutrients.
  7. Oranges – These common breakfast fruits also have a large amount of vitamin C. Citrus fruits are common source of this and other vitamins. Although it can be handy to substitute orange juice from concentrate, for the best absorption of vitamin C, oranges and other citrus fruit should be eaten whole.
  8. Kale – This kind of green vegetable also packs a punch when it comes to vitamin C and other essential vitamins and minerals.
  9. Tomato – The tomato is a common way that many people get some amount of vitamin C. By contrast, the tomato does not provide a concentrated amount of this vitamin, but it can be added to sandwiches and other food preparations for a frequent, low-level dose.
  10. Peaches – These delicate fruits also contain a significant amount of vitamin C. Fresh fruits in general are a good source of this vitamin.
  11. Potatoes – Potatoes are easy to store, easy to prepare, and relatively inexpensive. On their own, potatoes won’t deliver the kind of vitamin boost that many health food enthusiasts are looking for, but in their natural form, these simple foods do contain some vitamins and minerals that the body needs.