Knowledge part 3 - Vitamin K & Vitamin C

Vitamin K (k1 & K2) is normally produced by bacteria in the large intestine, and dietary deficiency is extremely rare unless the intestines are heavily damaged, or are unable to absorb the molecules.

Vitamin C or L-ascorbic acid is an essential nutrient for humans. Ascorbate (an ion of ascorbic acid) is well known for its antioxidant activity.

So, Vitamin C functions as an antioxidant and enhances iron absorption. I am learning lots of details which I think everyone would benefit from this as well.

Vitamin C's effect on the common cold, stroke, spongy gum. And too much of it will cause diarrhea.

The uses and recommended daily intake of vitamin C are matters of on-going debate but my opinion would be consuming sufficient of combination fresh fruits and veggies in our diets.

The amount is given in milligrams per 100 grams of fruit or vegetable.

Kakadu plum 3100
Camu Camu 2800
Rose hip 2000
Acerola 1600
Seabuckthorn 695
Jujube 500
Indian gooseberry 445
Baobab 400
Blackcurrant 200
Red pepper 190
Parsley 130
Guava 100
Kiwifruit 90
Broccoli 90
Loganberry 80
Redcurrant 80
Brussels sprouts 80
Wolfberry (Goji) 73
Lychee 70
Cloudberry 60
Elderberry 60
Persimmon 60
Papaya 60
Strawberry 60
Orange 50
Lemon 40
Melon, cantaloupe 40
Cauliflower 40
Garlic 31
Grapefruit 30
Raspberry 30
Tangerine 30
Mandarin orange 30
Passion fruit 30
Spinach 30
Cabbage raw green 30
Lime 30
Mango 28
Blackberry 21
Potato 20
Melon, honeydew 20
Cranberry 13
Tomato 10
Blueberry 10
Pineapple 10
Pawpaw 10
Grape 10
Apricot 10
Plum 10
Watermelon 10
Banana 9
Carrot 9
Avocado 8
Crabapple 8
Persimmon - fresh 7
Cherry 7
Peach 7
Apple 6
Asparagus 6
Beetroot 5
Chokecherry 5
Pear 4
Lettuce 4
Cucumber 3
Eggplant 2
Raisin 2
Fig 2

All excess Vitamin C is disposed of through the urinary system. The deficiency of Vitamin C and K will also lead to nosebleed. The human body can only store a certain amount of vitamin C,and so the body soon depletes itself if fresh supplies are not consumed.

While plants are generally a good source of vitamin C, the amount in foods of plant origin depends on: the precise variety of the plant, the soil condition, the climate in which it grew, the length of time since it was picked, the storage conditions, and the method of preparation.