Vitamin C is an antioxidant that is used by the body to maintain healthy connective tissue. Scurvy, which occurs when enough vitamin C is not consumed, can cause the collagen in the body to begin to breakdown.
Scurvy can be prevented with the intake of vitamin C foods. Because of this, the disease is quite rare nowadays. A vitamin C deficiency can cause a host of symptoms, including slow wound healing, easy bleeding, nosebleeds, and bleeding gums.
Hair can become dry, and split and red spots can appear on the skin. These red spots occur when blood leaks from capillaries and pools under the skin.
Eating a Diet Rich in Vitamin C Offers Many Benefits, Such as:
- Healthy glowing skin;
- Reduction of fine lines and wrinkles;
- Increased collagen formation;
- Improved mineral absorption;
- Decreased free radical damage;
- Increased immunity to fend off bacteria and fungi;
- Improved oral health;
- Healthy cardiovascular system.
Although the recommended daily value of vitamin C is 60 mg, men should get 90 mg of vitamin C per day, and women should get 75 mg of vitamin C per day.
List of the Best Vitamin C Foods
1) Oranges
One large orange will provide 82 milligrams of vitamin C.
2) Red peppers
A half-cup of raw red bell peppers provides 95 milligrams of vitamin C.
3) Kale
Kale is loaded with vitamin C and will provide 80 mg per one-cup serving.
4) Brussels sprouts
A half-cup of cooked Brussels sprouts provides 48 milligrams of vitamin C.
5) Broccoli
Broccoli is loaded with vitamin C. A half-cup serving provides 51 milligrams of vitamin C.
6) Strawberries
A half-cup serving of strawberries provides 42 mg of vitamin C.
7) Grapefruit
Grapefruit offers 43 mg of vitamin C for each half-cup serving.
8) Guava
One guava provides 125 mg of vitamin C.
9) Kiwi
One piece of kiwi will provide 64 milligrams of vitamin C.
10) Green peppers
A half-cup of raw, chopped green peppers provides 60 milligrams of vitamin C.
You should consume at least two to three of the vitamin C rich foods listed above to ensure that you maintain optimal vitamin C levels in your body.
What Healthy Benefits Does Vitamin C Foods Offer?
1) Improved Immune Health
Vitamin C is used in the production of white blood cells. White blood cells help fight off viruses and bacteria. Additionally, vitamin C is an antioxidant. Antioxidants help prevent free radical damage to cells in the body.
Vitamin C helps maintain your white blood cell health and strengthens the immune system.
Many people believe that taking excess amounts of vitamin C can help fight off cold and other respiratory illnesses; however, research has been unable to prove that vitamin C can prevent or reduce the duration of illnesses.
2) Improved Skin Health
Vitamin C can help minimize the appearance of fine lines and wrinkles. Additionally, it can help nourish the skin and prevent dryness. This powerful antioxidant reduces the effect of stress, pollution, and a poor diet on the body.
Consuming adequate amounts of vitamin C can reduce the effects of aging on the body and can actually slow down the aging process.
3) Reduce the Risk of a Stroke
The American Journal of Clinical Nutrition reported that one study found that patients with high vitamin C levels had a 50 percent decreased in the risk of having a stroke and heart attack.
Researchers do not know if this reduction is due to consuming more fruits and vegetables or if there is another reason for the reduction.
