Vitamin C is an essential vitamin, meaning it can’t be produced by the body. Nevertheless, it has many roles in your body and has been linked to impressive health benefits.
Vitamin C is a strong antioxidant that can strengthen your body’s natural defenses
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases
Vitamin C is a vital nutrient for health. It helps form and maintain bones, skin, and blood vessels. It occurs naturally in some foods, especially, fruit and vegetables. Supplements are also available. It is also known as L-ascorbic acid, ascorbic acid, or L-ascorbate.
The best sources of vitamin C are fresh fruit and vegetables. Heat and cooking in water can destroy some of the vitamin C content, so raw foods are best.
Foods containing vitamin C include:
- Half a cup of sweet, red pepper: 95 mg or around 106% of DV.
- One medium orange: 70 mg or around 78% percent of DV.
- Half a cup of fresh strawberries: 49 mg or around 54% of DV
Other good sources include citrus fruits, tomatoes, and potatoes.
In developed countries, most people get enough vitamin C, although some groups are more likely to lack this nutrient.
These groups include:
- smokers and passive smokers
- people with limited food variety
- infants who consume evaporated or boiled milk
- people with malabsorption and some chronic diseases