Why is Vitamin C Important?
Vitamin C is one of the most plentiful, safest and most effective vitamins there is. The benefits of vitamin C are to protect our health from cardiovascular disease, cancer, stroke, eye health, skin problems and to help our immunity stay healthy.
How Much Vitamin C Is Enough?
The daily RDA for Vitamin C’s is 75 – 90 milligrams for adults. The best way to get this amount is by eating plenty of fruits and vegetables daily (around nine servings). Vitamin C is water soluble so we need to eat foods with vitamin C every day. Fruits and vegetables also have an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and our overall health.
Vitamin C’s Role in the Body
Vitamin C, also known as ascorbic acid is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. It is also one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
If taking supplements do not take more than the upper limit of 2,000 milligrams each day to avoid stomach upset and diarrhea.
How to Get More Vitamin C in Your Diet
The foods richest in vitamin C are citrus fruits (oranges, mandarin oranges, grapefruit, lemons, limes). Other fruits and vegetables also have plenty of Vitamin C; green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
The bottom line? There is no perfect food so we need to eat a varied diet rich in all the nutrients for good health.
MOM – CRC March 2022
Adopted from the WebMD archives, 2020