What is Vitamin C | Vitamin C | What are the Food Sources of Vitamin C

What is Vitamin C | Vitamin C | What are the Food Sources of Vitamin C | What are the Benefits of Vitamin C

Vitamin C or L-ascorbic acid is an essential nutrient for humans, in which it functions as a vitamin. Ascorbate (an ion of ascorbic acid) is required for a range of essential metabolic reactions in all animals and plants. It is made internally by almost all organisms; notable mammalian exceptions are most or all of the order chiroptera (bats), and the entire suborder Anthropoidea (Haplorrhini) (tarsiers, monkeys and apes).

It is also needed by guinea pigs and some species of birds and fish. Deficiency in this vitamin causes the disease scurvy in humans. It is also widely used as a food additive.

What is the Main Function of Vitamin C ?

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants. Vitamin E and beta-carotene are two other well-known antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.

The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.

What are the Sources of Vitamin C ?

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

The following are the Fruits and vegetables containing Vitamin C and their Average adult RDA is 60 mg:

Bananas 8.5
Black currants 220.0
Broccoli 110.5
Brussels sprouts 119.0
Cabbage 30.0
Grapefruit 34.0
Green peppers 93.5
Guava 226.0
Lemons 31.0
Liver (calf’s) 30.0
Milk 1.5
Oranges 42.5
Orange juice 51.0
Potatoes 21.3
Radishes 21.6
Rose hips 1,000.0
Spinach 76.5
Strawberries 51.3
Tomatoes 21.3
Watercress 72.0

What are the Benefits of Vitamin C ?