Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in the body. It is essential for the growth, development, and repair of all body tissues, including bones, skin, and blood vessels. It also helps the body absorb iron and boosts the immune system, making it an important nutrient for overall health and well-being.
There are many foods that contain vitamin C, including fruits, vegetables, and some fortified foods. In this article, we will discuss the health benefits of vitamin C and some foods that are rich in this important nutrient.
Health benefits of vitamin C
- Boosts immunity. Vitamin C is known for its immune-boosting properties. It helps stimulate the production of white blood cells, which are essential for fighting off infections and diseases. Vitamin C also helps protect the body against harmful free radicals that can damage cells and cause inflammation.
- Helps with iron absorption. Vitamin C helps the body absorb iron from plant-based foods, such as spinach and lentils. This is important for people who follow a vegetarian or vegan diet, as they may be at risk for iron deficiency anaemia.
- Promotes healthy skin. Vitamin C is essential for the production of collagen, a protein that gives skin its elasticity and firmness. It also helps protect the skin from damage caused by the sun and environmental pollutants.
- Reduces inflammation. Vitamin C has anti-inflammatory properties that can help reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and cancer.
- Supports eye health. Vitamin C is important for eye health, as it helps protect the eyes from damage caused by free radicals. It also plays a role in the formation of collagen, which is important for the health of the cornea.
Foods with vitamin C
- Citrus fruits. Citrus fruits, such as oranges, grapefruits, and lemons, are well-known sources of vitamin C. Just one medium-sized orange contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for adults.
- Kiwifruit. Kiwifruit is a small fruit that is packed with vitamin C. One medium-sized kiwi contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for adults.
- Berries. Berries, such as strawberries, raspberries, and blueberries, are rich in vitamin C. One cup of strawberries contains about 85 milligrams of vitamin C, which is more than the recommended daily intake for adults.
- Tomatoes. Tomatoes are a good source of vitamin C, as well as other important nutrients, such as lycopene and potassium. One medium-sized tomato contains about 25 milligrams of vitamin C.
- Broccoli. Broccoli is a cruciferous vegetable that is high in vitamin C, as well as other important nutrients, such as fibre and vitamin K. One cup of cooked broccoli contains about 81 milligrams of vitamin C, which is more than the recommended daily intake for adults.
Vitamin C is an important nutrient that plays a crucial role in the body. It is essential for overall health and well-being, and it is particularly important for boosting the immune system, promoting healthy skin, and reducing inflammation. There are many foods that are rich in vitamin C, including citrus fruits, kiwifruit, berries, tomatoes, and broccoli. Adding these foods to your diet can help ensure that you are getting enough vitamin C to support your health and well-being.
Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.
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