Vitamin C
Vitamin C, also known as ascorbic acid, is one of the most important vitamins. It is vital for healthy skin, bones and blood vessels because it helps make collagen. Vitamin C also plays an important role in your immune system by helping to protect cells from free radicals that damage them. But which foods are high in vitamin C? And how do you know if you’re deficient? We’d love to tell you more about that.
What is vitamin C in
The best food sources of vitamin C are citrus fruits as well as fruits and vegetables, some examples are:
- oranges
- grapefruits
- strawberries
- bell pepper
- broccoli
In addition to the above, Vitamin C is also found in animal products, such as liver.
How much vitamin C per day
Most people need about 75-90 mg of vitamin C per day. However, pregnant women and smokers need slightly more – about 105 and 120 mg/day, respectively.
You can also get vitamin C from supplements if you don’t eat enough fruits and vegetables. Just be sure not to take more than the recommended dosage, or you may experience diarrhea and/or bloating.
What is vitamin C deficiency?
Vitamin C deficiency is common in some parts of the world, such as India, Africa and China, where people do not eat enough fruits and vegetables. Vitamin C deficiency causes symptoms such as:
- bleeding gums
- skin problems (flaking)poor wound healing
- scurvy. Scurvy sometimes occurs in people with schizophrenia who do not eat enough fruits and vegetables.
How do you get enough vitamin C?
If you are deficient, your doctor may prescribe a supplement – but only after testing for the deficiency. In addition, many of our vegetable juices also contain vitamin C.
