Vitamin C, also known as ascorbic acid, is an essential nutrient that plays many important roles in our body. Here are some reasons why you should consume vitamin C:

Boosts Immune System: Vitamin C helps in the production of white blood cells, which are essential for fighting infections and diseases. It also helps to boost the immune system by strengthening the skin’s barrier function.

Acts as an Antioxidant: Vitamin C is a powerful antioxidant that protects the body from damage caused by harmful free radicals. It helps to prevent cell damage and aging caused by oxidative stress.

Aids in Wound Healing: Vitamin C is essential for the formation of collagen, a protein that helps in wound healing. It also helps to improve the absorption of iron, which is necessary for wound healing.

Reduces the Risk of Chronic Diseases: Vitamin C has been shown to reduce the risk of chronic diseases such as heart disease, stroke, and cancer. It does so by protecting the cells from damage caused by harmful free radicals.

May Improve Mood and Reduce Stress: Vitamin C has been shown to improve mood and reduce stress by reducing cortisol levels in the body.

It’s important to note that our body cannot produce vitamin C on its own, so it’s essential to consume it through our diet or supplements.

Here are some sources of vitamin C, with references:

Citrus fruits: Citrus fruits such as oranges, grapefruits, lemons, and limes are well-known sources of vitamin C. One medium orange contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for most adults. (1)

Berries: Berries such as strawberries, raspberries, and blueberries are also good sources of vitamin C. One cup of strawberries contains about 85 milligrams of vitamin C. (2)

Kiwifruit: Kiwifruit is another fruit that is high in vitamin C, with one medium kiwifruit containing about 70 milligrams of vitamin C. (3)
Peppers: Bell peppers, especially red and green peppers, are also good sources of vitamin C. One medium red bell pepper contains about 150 milligrams of vitamin C. (4)

Broccoli: Broccoli is a cruciferous vegetable that is rich in many nutrients, including vitamin C. One cup of cooked broccoli contains about 80 milligrams of vitamin C. (5)

Brussels sprouts: Brussels sprouts are another cruciferous vegetable that is high in vitamin C. One cup of cooked Brussels sprouts contains about 75 milligrams of vitamin C. (6)

Tomatoes: Tomatoes are a good source of vitamin C, with one medium tomato containing about 25 milligrams of vitamin C. (7)

References:
1 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

2 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168486/nutrients

3- United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173222/nutrients

4 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169115/nutrients

5 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171181/nutrients

6 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients

7 – United States Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients

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