When it comes to important nutrients, Vitamin C is an absolute powerhouse. This water-soluble vitamin is commonly connected with combating colds, but it does much more than that. In this article, we’ll look at why Vitamin C is vital for your health, how it functions in your body, and which foods you should incorporate into your diet to achieve your daily requirements.
Why Is Vitamin C So Important?
Vitamin C, also known as ascorbic acid, plays a crucial role in several vital processes in the human body:
- Boosts immunity.
Vitamin C boosts your immune system by supporting a variety of cellular processes. It boosts white blood cell formation and activity, allowing your body to fight infections more effectively. - promotes skin health.
It’s an important element in the creation of collagen, a protein that helps keep skin elasticity and firmness. This makes Vitamin C essential not only for skin health, but also for wound healing and joint strength. - Fights free radicals.
Vitamin C, a potent antioxidant, protects cells from free radical-induced oxidative stress, which has been related to chronic illnesses and ageing. - Improves iron absorption.
If you eat a plant-based diet, Vitamin C can help you absorb non-heme iron (a kind of iron present in plants), lowering your risk of iron deficiency anaemia. - Promotes heart health.
According to several research, Vitamin C lowers blood pressure and may lessen the risk of cardiovascular disease by increasing endothelial function and decreasing inflammation.
Best Food Sources of Vitamin C
Here are some Vitamin C-rich foods to consider adding to your meals:
- Guava – Over 200 mg per fruit
- Kiwi – Around 90 mg per fruit
- Strawberries – About 60 mg per cup
- Oranges & Citrus fruits – 70-90 mg per orange
- Papaya – About 85 mg per cup
- Pineapple – Roughly 80 mg per cup
- Bell peppers – Especially red, with over 100 mg per half-cup
- Broccoli and Brussels sprouts – 50-75 mg per serving
Tips for Maximizing Vitamin C Intake
- Eat fruits and vegetables raw or lightly steamed—Vitamin C breaks down when heated.
- Include a variety of colorful produce in your diet to cover your bases.
- Pair Vitamin C-rich foods with iron-rich plant foods to boost iron absorption.
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* This content is for informational purposes only; consult a healthcare professional before making dietary changes.
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