Vitamin C

It is known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C. Vit C is absorbed through the mucosa of the small intestine then through the liver and then distributed to tissue throughout the body. Vitamin C is probably best known as an antioxidant.

  • Helps to protect cells and keeps them healthy.
  • Helps in the formation of collagen, a major component of all connective tissues in the body.-skin, bones, teeth, muscle, tendon, cornea,
  • Helps in healing wounds.
  • Favors the fixation of calcium in the bones.
  • Helps with the absorption of iron and Vit B9.
  • Lowers cholesterol levels. But undoubtedly the function involved  in preventing and curing the common cold by boosting the immune system.
  • Vitamin C cannot be stored in the body.
  • You should be able to get all the vitamin C you need from your daily diet.
  • Oxidized readily by light, air and especially when heated. Therefore the preparation and storage of food conditions must be taking into consideration.
  • Smoking will reduce Vit C in the body by 25 mg per cigarette !!

Good sources of vitamin C

All of  citrus fruits: orange, grapefruit, lime, and lemon are excellent sources of vitamin C. Many non-citrus fruits are highly rated sources, as well. Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries . Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category..

Good Vegetables to eat :

  • Broccoli
  • Brussel sprout
  • Cabbage
  • Kale
  • Red and green peppers
  • 1mediumPotatoes baked
  • ½ cup Spinach
  • 1 cup Winter squash
  • 1 medium Sweet potatoes
  • Tomatoes
  • Avocado
  • Fresh green beans
  • Others source :
  • Calfs Liver
  • soybeans

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