Alternative Name Ascorbic acid
Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.
Benefits. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.Vitamin C is one of many antioxidants.
Protect your skin
Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
Not enough vitamin C can lead to signs and symptoms of deficiency, including:
- Dry and splitting hair
- Gingivitis (inflammation of the gums)
- Bleeding gums
- Rough, dry, scaly skin
- Decreased wound-healing rate
- Easy bruising,
- Nosebleeds,
- Weakened tooth enamel
- Swollen and painful joints
- Anemia
- Decreased ability to fight infection
- Possible weight gain because of slowed metabolism
- A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.
chart source http://ohioline.osu.edu/hyg-fact/5000/5552.html
| Good Sources of Vitamin C | ||||
| Food | Serving Size | Milligrams Vitamin C | % AI for men | % AI for women |
| Guava | 1 medium | 165 | 183 | 235 |
| Red Bell Pepper | 1/2 cup | 95 | 94.7 | 135 |
| Papaya | 1 medium | 95 | 94.7 | 135 |
| Orange juice, from frozen concentrate | 3/4 cup | 75 | 83.3 | 107 |
| Orange | 1 medium | 60 | 66.6 | 85.7 |
| Broccoli, boiled | 1/2 cup | 60 | 66.6 | 85.7 |
| Green bell pepper | 1/2 cup | 45 | 50 | 64.2 |
| Kohlrabi, boiled | 1/2 cup | 45 | 50 | 64.2 |
| Strawberries 1/2 cup | 45 | 50 | 64.2 | |
| Grapefruit, white | Half | 40 | 44.4 | 57.1 |
| Cantaloupe | 1/2 cup | 35 | 38.8 | 50 |
| Tomato juice | 3/4 cup | 35 | 38.8 | 50 |
| Mango | 1 medium | 30 | 33.3 | 42.8 |
| Tangerine | 1 medium | 25 | 27.7 | 35.7 |
| Potato, baked with skin | 1 | 25 | 27.7 | 35.7 |
| Cabbage greens, frozen, boiled | 1/2 cup | 25 | 27.7 | 35.7 |
| Spinach, raw | 1 cup | 15 | 16.6 | 21.4 |
As with any diet change please speak with a doctor before taking any supplements.
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