Vitamin C – A Essential Nutrient For The Proper Functioning Of The Body

Minerals and vitamins are required for proper function of all the parts of our body, and we get these from the food we eat and the supplements we take every day. Vitamins like A,E,K and D are known as fat soluble vitamins, and Vitamin C is known as water soluble vitamin. Since vitamin c cannot be stored in the body like the other vitamins, it is very essential that you need to consume it daily.
assorted stacked fruit
photo credit: Lori Greig
Vitamin C is is good for the skin, and makes you look younger. It is also essential for your gums and teeth, and for the functioning of the brain. It also reduces the risk of cardiovascular disease and is also a powerful cancer-fighting antioxidant. It boosts your immunity system and protects your body from illness like cold and chest infection. It helps in maintaining the tissues and makes wound healing faster. Vitamin C is also required for growing kids.

The daily dose of vitamin C recommended by the Vitamin C foundation is around 3gm for man, woman and children. High dose of vitamin C can be harmful causing stomach pain and diarrhea, similarly deficiency of vitamin C can lead to Scurvy.

Normally people don’t get the required quantity of vitamin C and fall ill very often. Our body should get the required amount of Vitamin from the food we consume daily. Understanding the importance of consuming vitamin C daily, every individual should include foods that are rich in vitamin C in their daily diet.  Now let’s see some of the best ways Vitamin C can be consumed daily.

Fruits and vegetables contains the most richest source of vitamin C. 5 servings of fruits and vegetables are recommended everyday. Cooking and processing can result in the loss of vitamin C and so it is recommended to eat raw fruits and vegetables.

Some of the fruits that contain rich source of vitamin C are Oranges, Papaya, Guava, Strawberries, Grapefruit, Kiwi, Cantaloupe, Mango, Lemon and Persimmons. A glass of orange juice or grapefruit juice will give you quite a lot of vitamin C. You can also eat cut fruits as desert or as a part of your afternoon meal.

Including vitamin C vegetables in your daily diet, not only gives you the required vitamins but they are very healthy as they contain low calories and low sugar. You should include raw vegetables salad in your daily diet as a part of your meal. If  you find it difficult to eat them raw, you can steam them in little water. The best source of vitamin C are found in vegetables like Red Pepper and Parsley. Other vegetables that contain vitamin C are Broccoli, Cauliflower, Cabbage, Spinach, Tomato, Potato, Garlic and Kale. Vegetables can also be consumed daily, in the foam of vegetable soup.
spring vegetables sc
photo credit: Muffet
Breakfast cereals are also rich in vitamin C. Daily meal starting with cereals and fruit juices, including vegetables soup and vegetables salad  in your afternoon meal, and finishing it with a bowl of fruits salad is the best way to consume vitamin C daily, and apart from providing you the required amount of vitamin C, they also keep you healthy and disease free.