The Health Benefits of Vitamin C

Posted by Jennifer (the student) on December 7, 2012

 

As a water-soluble vitamin, vitamin C is important in maintaining a healthy lifestyle and preventing disease. The body does not produce water-soluble vitamins; they must be obtained through diet. The recommended daily intake of vitamin C recommended by the Institute of Medicine for adult women is 75 milligrams and for adult males 90 milligrams.

Vitamin C has many benefits, such as growth and repair of tissue such as skin, bone, cartilage, muscle, blood vessels and aids in wound healing. Also, it is a highly effective antioxidant helping to block damage caused by free radicals. In addition, vitamin C helps to prevent heart disease by cleaning arteries and enables healthy blood flow. And contributes to mood elevation and plays a critical role in brain function. Moreover, studies have shown that increased consumption of fresh fruits and vegetables have been associated with a reduced risk of most types of cancer. Vitamin C also reduces the severity of cataracts and is helpful in the prevention of gout. Lastly, vitamin C aids in the absorption of iron.

Vitamin C is essential to good health, working foods containing it is easy and tasty. Fruits and vegetables are the richest natural sources of vitamin C.

Fruits containing a high source of vitamin C:

  • Blueberries
  • Cantaloupe
  • Cranberries
  • Guava
  • Kiwi
  • Mango
  • Papaya
  • Pineapple
  • Raspberries
  • Strawberries

Vegetables containing a high source of vitamin C:

  • Bell Peppers
  • Broccoli
  • Brussel Sprouts
  • Cauliflower
  • Kale
  • Spinach
  • Sweet Potatoes
  • Tomatoes

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