vitamin C is a water-soluble vitamin in most fruits and vegetables. As a water-soluble vitamin C is not stored in the body and any excess is voided in the urine. That means you need vitamin C daily. Your body uses vitamin C to repair damaged tissues and initiate the growth of skin,cures diabetes, tendons, bones, teeth , blood vessels and improuve your mood. vitamin C is also an antioxidant, and may play a role in the prevention of cancer, heart disease and arthritis, MedlinePlus notes.
How much, and what kind, do we need?
The recommended dietary allowance for vitamin C is 90 milligrams daily for men and 75 milligrams per day for women,pregnant women 85 mg per day ,breastfeeding women, 120 mg per day.
These amounts should be treated as minimum daily requirements. Vitamin C-rich foods include red peppers containing 95 milligrams in 1/2 cup, orange juice providing 93 milligrams on each 3/4-cup portion, a medium orange with 70 milligrams and one medium grapefruit supplying 64 milligrams of vitamin C, according to the Office of Dietary Supplements. Vitamin C is also a common nutrient found in multivitamins and other dietary supplements.
What are the signs of a vitamin C deficiency?
Deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.
foods rich of vitamin C :
Red peppers :
A cup of chopped red bell pepper contains nearly three times more of the vitamin than an orange 190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.
In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids.
A cup of chopped, raw broccoli florets has about 81 mg of vitamin C, along with more vitamin K important for bone health and proper blood clotting than you need in an entire day.
Fresh, tropical, juicy pineapple contains 79 mg of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion.
Strawberries need no introduction they are a hit with almost everyone. And now, you have got one more reason to include strawberries in your diet 100 g strawberries contain 58.8 mg, and 1 large strawberry contains 10.6 mg of vitamin C. They are also a good source of protein and dietary fiber.