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As a water-soluble vitamin, vitamin C is important in maintaining a healthy lifestyle and preventing disease. The body does not produce water-soluble vitamins; they must be obtained through diet. The recommended daily intake of vitamin C recommended by the Institute of Medicine for adult women is 75 milligrams and for adult males 90 milligrams.
Vitamin C has many benefits, such as growth and repair of tissue such as skin, bone, cartilage, muscle, blood vessels and aids in wound healing. Also, it is a highly effective antioxidant helping to block damage caused by free radicals. In addition, vitamin C helps to prevent heart disease by cleaning arteries and enables healthy blood flow. And contributes to mood elevation and plays a critical role in brain function. Moreover, studies have shown that increased consumption of fresh fruits and vegetables have been associated with a reduced risk of most types of cancer. Vitamin C also reduces the severity of cataracts and is helpful in the prevention of gout. Lastly, vitamin C aids in the absorption of iron.
Vitamin C is essential to good health, working foods containing it is easy and tasty. Fruits and vegetables are the richest natural sources of vitamin C.
Fruits containing a high source of vitamin C:
- Blueberries
- Cantaloupe
- Cranberries
- Guava
- Kiwi
- Mango
- Papaya
- Pineapple
- Raspberries
- Strawberries
Vegetables containing a high source of vitamin C:
- Bell Peppers
- Broccoli
- Brussel Sprouts
- Cauliflower
- Kale
- Spinach
- Sweet Potatoes
- Tomatoes
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