Vitamin C supports periodontal health through maintenance of gingiva, periodontal ligament, cementum and alveolar bone, which all support teeth. This is partly due to the essential role of vitamin C for the synthesis of collagen. In addition to this role, vitamin C may lower the risk of periodontal disease, and even facilitate healing of the periodontium due to its strong antioxidant capacity that allows it to inactivate ROS that damage structure and function of tissues.

Signs of Vitamin C deficiency-

Red, swollen, bleeding gums are another common sign of vitamin C deficiency.Without adequate vitamin C, gum tissue becomes weakened and inflamed and blood vessels bleed more easily .In advanced stages of vitamin C deficiency, gums may even appear purple and rotten. Eventually, teeth can fall out due to unhealthy gums and weak dentin, the calcified inner layer of teeth .

Fruits with the highest sources of vitamin C -

Blackcurrant, citrus fruits – oranges, limes and lemons, berries, kiwifruit, Mango, Papaya, Pineapple, Strawberries, raspberries, blueberries, and cranberries and watermelon.

Vegetables with the highest sources of vitamin C include-

  • Broccoli, Brussels sprouts, tomatoes, and cauliflower
  • Green and red peppers. 
  • Spinach, cabbage, turnip greens, and other leafy greens.
  • Sweet and white potatoes.
  • Tomatoes and tomato juice. 
  • Winter squash.

 The recommended daily amount for vitamin C-

Vitamin C ranges from 15–75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85–120 mg for women who are pregnant or breastfeeding.