Free radicals can build up and contribute to the development of health conditions such as cancer , heart disease , and arthritis. Vitamin C is not stored in the body excess amounts are excreted , so overdose is not a concern. But it's still important not to exceed the safe upper limit of 2, milligrams a day to avoid stomach upset and diarrhea.
Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don't lose some of the water-soluble vitamin in the cooking water. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together. Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness , anemia , bruising, bleeding, and loose teeth.
This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the U. Dietary Guidelines, most adults don't get enough vitamin C in their diets. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
The bottom line?
And eating a varied diet rich in all the nutrients is the best strategy for good health. Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients.
What are the health benefits of eating cashew nuts?
And if you want to combat colds and flu , wash your hands more often. Continued Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements. Continued "People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals," study researcher Phyo K. Other studies have suggested that vitamin C may also: Improve macular degeneration.
Reduce inflammation. Reduce the risk of cancer and cardiovascular disease. Vitamin C's Role in the Body Vitamin C, also known as ascorbic acid , is necessary for the growth, development and repair of all body tissues. Here are eight easy ways to work more fruits and veggies into your diet each day: Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.
Keep cut-up fruits and veggies on hand so they are ready for a quick snack. Frozen fruit slices make a cool summer treat. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps. Eat raw veggies with hummus , low-fat dips, and salsas.
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The Benefits of Vitamin C
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The Benefits of Vitamin C
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What are the health benefits of eating cherries? | Health Value Of Foods - Sharecare
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