Vitamin C is a water-soluble vitamin needed for normal growth and development. Water-soluble vitamins dissolve in water. The remaining vitamins leave the body through the urine.
Although the body stores a small amount of these vitamins, it should be taken regularly to prevent deficiency.
Vitamin C is an essential nutrient needed for skincare, blood vessels, bones and cartilage, and wound healing.
Functions of Vitamin C
Vitamin C function is vital for the growth and repair of tissues in all body parts. It is also used to:
- Create an important protein used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain bones, cartilage, and teeth
- It protects the cells against oxidative stress, which in turn protects against certain diseases, including cancer.
- Vitamin C like zinc and vitamin A, also assists in boosting your immune system.
- Vitamin C is one of the many antioxidants-Antioxidants are nutrients that prevent further damage caused by free radicals.
- Free radicals are produced when your body breaks down food or when exposed to cigarette smoke or radiation.
- The development of free radicals over time is mainly responsible for the aging process.
- Free radicals can play a role in heart disease, cancer, and other related conditions such as arthritis.
- Help in absorbing iron
- Finally, for many years, vitamin C has been a prevalent home remedy for the common cold.
Foods high in vitamin C include guavas, bell peppers, strawberries, kiwifruit, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current concentration (% DV) for vitamin C is 90 mg.
The body cannot make vitamin C on its own. It does not retain vitamin C. It is therefore vital to include plenty of vitamin C-rich foods in your daily diet.
Vitamin C in Fruits & Vegetables: Fruits & Vegetables that is high in Vitamin C
Fruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value per reference amount) are appropriate to carry a label “high in vitamin C”
Vitamin C in fruits and vegetables that are high in Vitamin C include:
Fruits & Vegetables that Provide a Good Source of Vitamin C
Fruits and vegetables that contain 6 mg to less than 12 mg vitamin C per reference amount (10-19% of the Daily Value per reference amount) are appropriate to carry the label “good source of vitamin C”
- Sweet corn
- Greens Bean