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Vitamin C: Why You Need and Where You Can Get

One of the most important vitamins that the body needs would be vitamin C. It is a vital nutrient for health that has the ability to form and maintain bones, skin, and blood vessels. It is also what drives the body to function optimally. And given the fact that one’s body cannot naturally produce and store vitamin C, foods and supplements must be consumed regularly to keep the body protected and immune from certain diseases. This vitamin is also well known for being a potent antioxidant, which holds positive effects on skin health and immune function. Generally, vitamin C holds a lot of advantages that can be beneficial for the entire body. Thus, it is better to always maintain the vitamin intake to ensure that your immune system is well-protected and supported, having the ability to prevent possible illnesses and diseases from happening.

Moreover, one’s body needs vitamin C as well in order to produce collagen, which is a type of connective tissue that makes up certain parts of the body, helping heal wounds, and vital for skin health.

Given the fact that vitamin C is a water-soluble vitamin, it means that it can be dissolved in water, and can be delivered to the body’s tissues, but cannot be stored. Thus, you must take them regularly through foods, particularly with fruits and vegetables, to maintain adequate levels of vitamin C. It is also available in the form of supplements, still holding the same nutrient levels, meeting their needs.

Why You Need Vitamin C

The body needs vitamin C to be able to function in its optimal state. It plays a huge role in having to control infections and heal wounds. Vitamin C is actually a powerful antioxidant that has the power to neutralize harmful free radicals. These free radicals are referred to as the molecules that damage the cells in one’s body. And when free radicals accumulate, they can promote oxidative stress, which can lead to a number of chronic diseases.

Through the consumption of this type of vitamin through foods and even supplements, your body and immune system is guaranteed to be protected and supported properly. With its antioxidant properties as well, it may help reduce inflammation and even lower the risk of developing certain conditions and serious problems such as cancer and such chronic diseases. It helps strengthen the natural defenses of one’s body and boosts the immune system as well.

As mentioned above, vitamin C also helps in collagen production. Collagen is a fibrous protein linked with connective tissues, and are weaved through the various systems in the body including the nervous, immune, bone, cartilage, blood, and many others. It ensures that hormones and such chemical messengers used in the brain and nerves are functioning optimally.

Additionally, vitamin C helps prevent iron deficiency. Since iron is an important nutrient holding a variety of functions in the body, it is essential to be maintained. Iron also holds the responsibility of making red blood cells, and transporting oxygen throughout the body. Vitamin C assists in converting iron that is absorbed poorly, like the plant-based sources of iron which is transformed into something that is easier to absorb.

Where You Can Get Vitamin C

Since the human body cannot naturally produce and store vitamin C in the body, you have to include the intake of supplements containing this vitamin, to enhance and boost your immune system. And aside from vitamin C supplements, fruits and vegetables are the best sources of this vitamin. Incorporating this into your diet regularly will ensure you that you will live a healthier lifestyle, while letting your body feel secured, supported and protected.

Professionals believe that people should consume much more than the suggested daily allowance for better health. One study claims that consuming 200mg each day is an optimal amount for adults. In terms of food, on the other hand, one serving of the foods containing vitamin C has more than 20% of the recommended daily consumption of this nutrient. This makes these foods excellent sources of the vitamin.


Fruits are known to be the best source of vitamin C. With kiwi fruits, strawberries, papayas, oranges, and many other fruits, eating them will guarantee you that you will be able to utilize all the benefits of the vitamin C there is.

Kiwi fruits are normally packed with around 70 milligrams of vitamin C. They are believed to have more than what oranges have. Kiwi also has fiber, flavonoids, and carotenoids, which are antioxidants that have the power to protect the cells. Studies have proven that vitamin C-rich kiwi fruit may be able to help reduce oxidative stress, lower cholesterol, and improve immunity. With strawberries, on the other hand, a cup of these bite-sized fruits has about 85 milligrams of vitamin C. They are low in calories but high in fiber, and hold a variety of antioxidant properties as well. This fruit also contains a diverse and potent mix of different nutrients such as manganese, flavonoids, folate, and other beneficial antioxidants.

Just a cup of papaya can provide you with 90 milligrams of vitamin C. This fruit is good for your heart. Also, it might even help protect against harmful properties that may lead to colon cancer. With oranges, as they are known to be the fruit with the greatest source of energy. They contain 53 milligrams of vitamin C per 100 grams. They make up a significant portion of dietary vitamin C intake.


When you thought vitamin C can only be found on fruits, you are wrong. Some vegetables contain vitamin C, while being a good source of other vitamins and nutrients as well. Red peppers can hold up to 95 milligrams of vitamin C per a half cup. This also carries certain nutrients such as vitamin A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium. Broccoli can also be a good source of vitamin C as it contains about 50 milligrams of it. It also carries a sufficient amount of fiber and many other antioxidants that can reduce inflammation.

Another source of vitamin C on vegetables are tomatoes. You can get around 20 milligrams of the vitamin, particularly if you will be eating it raw. Actually, vitamin C levels go down when you are cooking these vegetables. So to get all the benefits, you might have to try eating fresh tomatoes. You can include this in your lunch sandwiches, burgers, and the like.

Key Takeaway

You can actually get a sufficient amount of vitamin C on supplements, various fruits, and vegetables as well. It is abundant, particularly in many plant foods as well. So incorporating this to your regular diet will be able to get all the benefits that vitamin C provides. Not only can it help boost your immune system, and can protect and support your body well, it can also be an avenue to help prevent certain conditions that might lead into a serious problem in the long run.

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