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The Benefits of Vitamin C

October 16, 2017 / Judah /

Vitamin C is a very important nutrient.

Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. A water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.

It is well known for its impressive health benefits.

Getting enough is especially important for a healthy immune system. It also plays an important role in wound healing, keeping your bones strong and enhancing brain function (1).

Additionally, it has anti-inflammatory properties that may reduce your risk of developing chronic illnesses, such as cancer, diabetes and heart disease.

Health experts recommend that people focus on getting enough vitamin C in their diets. Not getting enough can result in negative health consequences.

How much is appropriate?

According to the National Institutes of Health (NIH), the recommended vitamin C daily allowance (RDA) for adults over age 19 is:

  • men, 90 mg per day
  • women, 75 mg per day
  • pregnant women, 85 mg per day
  • breastfeeding women, 120 mg per day.

Vitamin C Food Sources

All fruits and vegetables contain some amount of vitamin C.

Fruits with the highest sources of vitamin C include:

  • Cantaloupe
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, and cranberries
  • Watermelon

Vegetables with the highest sources of vitamin C include:

  • Broccoli, Brussels sprouts, and cauliflower
  • Green and red peppers
  • Spinach, cabbage, turnip greens, and other leafy greens
  • Sweet and white potatoes
  • Tomatoes and tomato juice
  • Winter squash
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