High Vitamin C Foods And Vitamin Supplements

Vitamin C, scientifically called Ascorbic Acid, is an important constituent of a balanced diet. Vitamin C serves a lot of functions that facilitate the normal functioning of various physiological systems of the body like the digestive system.

The functions of Vitamin C can be listed as follows:

• Vitamin C helps in collagen synthesis. Collagen is an important structural component of blood vessels, bones, tendons, and ligaments.
• Vitamin C is an effective antioxidant that safeguards the body from ailments like cancer.
• Vitamin C also helps in the synthesis of neurotransmitters - chemical substances that transmit nerve signals between neurons and body cells. These neurotransmitters are critical in the functioning of the brain. These chemicals also help regulate and cope with stress.
• Vitamin C assists in the synthesis of carnitine, which is a molecule that helps in transporting fats to mitochondria, thereby converting fats to energy.
• Vitamin C also assists in the metabolism of cholesterol.
• A deficiency of Vitamin C in the body leads to an ailment called Scurvy, characterized by pain in the joints, swelling, loss of teeth and hair, and susceptibility to bruising and bleeding. The affliction leads to grave consequences like feebleness of blood vessels, connective tissue, and bones.

Food Highest In Vitamin C

Vitamin C can be incorporated in your daily diet by the inclusion of certain fruits and vegetables. The foods rich in Vitamin C are:

• Orange and Grapefruits are rich sources of Vitamin C. These fruits can be eaten as well as consumed as juices.
• Lemon is another good source of vitamin C. It is recommended to consume lemon as lemon water or with various servings as a garnish.
• Strawberries are also a rich source of Vitamin C.
• Tomato is a fruit rich in Vitamin C. Tomatoes can be incorporated in various preparations or can be eaten as a fruit or in a salad.
• Potatoes are also a rich source of Vitamin C. Mashed potatoes are higher in Vitamin C content as these are boiled potatoes with nutrients remaining intact.
• Sweet red pepper is also a rich source of Vitamin C.
• Fruits like blueberries, blackberries, apple, papaya, peach, banana, kiwi fruit, and melon are also rich sources of Vitamin C.
• Vegetables like beans, broccoli, cauliflower, cabbage, asparagus, and onions are rich sources of Vitamin C.
• Other rich sources of Vitamin C are pumpkin, radish, and spinach.
• These are some of the rich sources of Vitamin C which must be included in your daily diet to supplement the body with requisite levels of Vitamin C.