A Way to Become Healthy

Health Benefits and Sources of Vitamin C

Daily Amount Needed
  • 60 mg for adults .
  • 70 mg for women who are pregnant and 95 for those lactating.
  • Children need between 45 and 50 mg
  • Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. 
  • Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. 
  • Vitamin C has also been found by scientists to be an effective antiviral agent.
Fruit Sources
  • Grapes
  • Guava
  • Lychee
  • Mango
  • Orange
  • Papaya
  • Pineapple
  • Strawberries
Vegetable Sources
  • Amaranth Leaves
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Green Pepper
Nut Sources
  • Other than Chestnuts, most nuts do not contain a significant amount of vitamin C.


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