Vitamin C Benifits and Sources
Vitamin C, or ascorbic acid, is a water-soluble nutrient that is vital to all creatures. There are hundreds of foods which are rich in Vitamin C but those that are especially rich in vitamin C are parsley, broccoli, bell peppers, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens and Brussels sprouts. If you are looking for some of the benefits of Vitamin C and deciding whether or not you should be thoughtfully including it in your diet here are a few areas in which Vitamin C aides -
Immunity
Not only is vitamin C a well-known component of your immune system, it is also necessary for collagen which is the main structural protein found in connective tissue. A healthy dose of vitamin C either through tablet/powder form or via foods will protect your body from infection and maintain healthy bones and teeth.
Antioxidant
Vitamin C is a powerful and effective antioxidant that protects our bodies from free radicals that cause oxidative stress. Excessive oxidative stress, or “cellular rust,” can lead to a host of severe medical conditions, such as atherosclerosis that can cause both heart disease and stroke, and is associated with many different types of cancer, including lung, mouth, throat, colon, stomach and esophagus. Vitamin C also helps to regenerate your supplies of vitamin E (another useful antioxidant).
Blood Vessels
Vitamin C intake will not only lower your blood pressure, vitamin C also ensures proper dilation of blood vessels, which can prevent diseases such as atherosclerosis, high cholesterol, congestive heart failure, and angina pectoris.
Lead Toxicity
Vitamin C dramatically lowers your blood lead level. Not many people are aware of blood lead level, but this is especially important for children living in urban areas and can lead to behavioral and developmental problems, such as learning disabilities and lowered IQ. Whereas in adults it may lead to them suffering from kidney damage and high blood pressure.
Cataracts
The human eye requires Vitamin C to function properly and remain healthy. A deficiency can lead to cataracts which is a condition in which the lens becomes increasingly opaque, causing blurry vision. A higher intake of vitamin C has been shown to fight cataracts by increasing the amount of blood flow to the eye.
Vitamin C Sources[/caption]Sources of Vitamin C
- Apricots
- Beans, Yellow Snap
- Bell Pepper
- Blackberries
- Broccoli
- Brussels Sprouts
- Cabbage, Green
- Cabbage, Pe-Tsai
- Cabbage, Red
- Cantaloupe
- Carambola
- Cauliflower
- Cauliflower, Green
- Collard Greens
- Chili Pepper, Hot
- Gooseberries
- Grapefruit
- Guavas
- Kiwifruit
- Lemon
- Lime
- Melon, Honeydew
- Okra
- Onion
- Orange
- Papaya
- Pepper, Le Rouge Royale
- Pineapple
- Potato
- Prickly Pears
- Pummelo
- Radishes
- Raspberries
- Rutabagas
- Spinach
- Squash, Summer
- Strawberries
- Sweet Potato
- Tangerines
- Tomato
- Watermelon
Here are a few more good sources of Vitamin C foods that are not as highly regarded as in the list above -
- Artichoke
- Asparagus
- Banana
- Blueberries
- Carrot
- Celery
- Cherries, Sweet
- Corn
- Cucumber
- Green Beans
- Mango
- Nectarines
- Peaches
- Pear
- Plums
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