Vitamin C is a water-soluble vitamin that is most abundant in fruits and vegetables. Vitamin C plays many vital roles in the body, including supporting the immune system and helping to form collagen, which helps keep bones, cartilage, gums, skin and other tissues strong.
You may have heard that vitamin C can help prevent colds. While this is true, vitamin C does not cure the common cold. It also does not reduce the severity or length of cold symptoms once they start. What it can help prevent is falling ill with a serious infection like pneumonia or meningitis — but only if you have been exposed to someone who has these conditions (for example, if you spend time around someone who has recently had pneumonia or has been diagnosed with meningitis).
Vitamin C has also been linked to improvements in blood vessel function in people with heart disease or diabetes.
The World Health Organization (WHO) recommends that we eat at least 400 grams of fruits and vegetables every day.
Fruits and vegetables are an important part of any healthy diet because they provide us with vitamins, minerals and other nutrients that our body needs to function properly.
Vitamin C is one of the most important antioxidants in our bodies. It helps protect cells from damage caused by free radicals, which are produced naturally during normal metabolism or exposure to environmental toxins. The vitamin also helps wounds heal faster, aids in iron absorption and boosts the immune system.
Vitamin C is found in many fruits and vegetables, including citrus fruits (oranges, lemons), tomatoes, green leafy vegetables (kale), peppers and potatoes.
There is no single food that contains all the vitamins and minerals we need to stay healthy. The best way to get all the nutrients you need is to eat a variety of food from each of the main food groups.
Vitamin C, or ascorbic acid, is a water-soluble vitamin found in fruits and vegetables. It’s essential for healthy skin, bones and connective tissue, and boosts your immunity against infections. Vitamin C is also used to help protect against heart disease by keeping arteries clear of plaque buildup.
If you’re pregnant or breastfeeding you’ll need more vitamin C than other adults because it helps build your baby’s blood vessels and tissue growth.
Vitamin C deficiency can cause scurvy, which causes bleeding gums, loose teeth and poor wound healing. You may also become tired easily because your body won’t be able to make red blood cells properly if there is not enough vitamin C in your diet.
Vitamin C is an essential vitamin that your body needs to function properly. It is required for the formation of collagen, which is a key component of bone, teeth, cartilage, and skin. Vitamin C also helps wounds heal faster by boosting the production of collagen.
In addition to its crucial role in building and repairing tissues, vitamin C also plays a vital role in immune function.
Not only do people need vitamin C to stay healthy, but they also need it to maintain a healthy weight. Studies show that diets high in fruits and vegetables can help prevent weight gain and promote weight loss by reducing appetite and increasing satiety (feeling full).
Vitamin C is an essential vitamin that helps boost the immune system and protect cells from damage. Vitamin C also helps heal cuts and wounds.
Vitamin C is found in many fruits and vegetables, including strawberries, kiwis, papayas, broccoli, Brussels sprouts, cauliflower and oranges.
The recommended daily intake for vitamin C for adults is 90 milligrams per day for women and 125 milligrams per day for men.
Vitamin C can be taken as a supplement or in foods.
According to the National Institutes of Health Office of Dietary Supplements, “Clinical studies have shown that doses of vitamin C above 1 gram (1,000 mg) per day may cause diarrhea in some people.”
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with antioxidant properties. It is required for the growth and repair of body tissues. Vitamin C was first isolated in 1912 and shown to be a nutrient by Albert Szent-Gyorgyi in 1928. It was first synthesized by Walter Norman Haworth in 1933.
Vitamin C is required for collagen formation, immune function and iron absorption; it is an essential cofactor in the synthesis of carnitine, neurotransmitters, hormones and adrenal corticosteroids; it aids in the metabolism of amino acids and the biosynthesis of fatty acids; it provides protection against damage caused by free radicals; it regulates cell adhesion, proliferation and differentiation.
Vitamin C deficiency
Vitamin C deficiency leads to scurvy, which can be fatal if left untreated.
Vitamin C deficiency may be caused by many factors like genetic defects, alcoholism or smoking cessation which reduce absorption of vitamin C or increased excretion through the kidney.
Fruits and vegetables are packed with vitamins, minerals and antioxidants that promote good health. Some are better than others at providing specific nutrients, so here’s a breakdown of the top 10 fruits and vegetables high in vitamin B complex.
Brussels sprouts: These tiny cabbages are a member of the cruciferous vegetable family — along with broccoli, cauliflower, kale and cabbage — which is known for its cancer-fighting properties. Brussels sprouts contain high amounts of vitamin C, folate (a B vitamin), potassium, manganese and fiber.
Kale: Another cruciferous vegetable, kale packs a powerful punch when it comes to fighting off disease thanks to its high levels of vitamin A (in particular beta-carotene), lutein and zeaxanthin — three carotenoids shown to protect against vision loss as we age. Kale has also been shown to fight inflammation throughout the body.
Mushrooms: Mushrooms contain many important nutrients including B vitamins folate and riboflavin, which help keep your heart healthy by keeping levels of homocysteine low — an amino acid that can damage blood vessels if present in excess amounts within your blood stream. Mushrooms also contain selenium which helps support
Fruits and vegetables high in vitamin C
The following is a list of fruits and vegetables that are high in vitamin C. The first column lists the name of the food, followed by its serving size and the amount of Vitamin C per serving.
Food Serving Size Vitamin C (mg)
Kiwi 1 medium fruit 75
Broccoli 1 cup chopped 31
Brussels sprouts 1 cup shredded 27
Strawberries 1 cup sliced 26
Red bell pepper 1/2 cup chopped 26
Orange 1 small 16
Lemon or lime juice 2 tablespoons 11-12
Cantaloupe 1/2 melon 10-11
Fruits and vegetables high in vitamin C
1. Citrus fruits
2. Guava
3. Kale
4. Red bell pepper
5. Kiwi fruit
6. Broccoli
7. Papaya
8. Strawberries
9. Brussels sprouts
The human body needs a regular supply of vitamins and minerals to perform at its best. However, if you don’t eat a balanced diet, you may be missing out on some essential nutrients.
If you’re concerned about getting enough nutrients, it’s wise to choose foods that are rich in the vitamins and minerals that your body needs most. Here are 25 fruits and vegetables high in vitamin B complex:
Beef liver – Beef liver is one of the best sources of B vitamins. A 3-ounce serving contains 6 milligrams of B1 (thiamine), 3.8 milligrams of B2 (riboflavin), 2 milligrams of B3 (niacin) and 0.7 milligrams of B6 (pyridoxine).
1. Carrot
2. Cantaloupe melon
3. Sweet potato
4. Red pepper (capsicum)
5. Papaya
6. Cauliflower
7. Spinach
8. Asparagus
9. Broccoli (Florets)
10. Peas (Leafy).