FOOD SOURCE 

Beans (dried), egg yolk, figs, fish, lettuce, lentils, liver, meat, offal, peas, poultry, raisins, strawberries, spinach, wheatgerm and whole grain bread.

ACTION 

Helps fatigue, disease resistance, brittle nails, skin and anemia.

SYMPTOMS OF DEFICIENCY  Brittle nails, pale skin, fatigue, irritability, weakness, shortness of breath, sore tongue, decreased appetite and headaches.

RDA*  10 - 18 mg  

OTHER FACTS

Vitamin C can increase absorption of iron. 

* Recommended Daily Allowance