Vitamin C is an essential nutrient, but it’s also one that many people don’t get enough of. The best way to ensure you’re getting enough vitamin C is to eat foods high in this essential vitamin.

What Is Vitamin C?

Vitamin C, or ascorbic acid, is a water-soluble antioxidant that plays a vital role in human health. It’s found in fruits and vegetables and some grains and legumes. Your body doesn’t make its own vitamin C, so you have to get it through your diet.

What Does Vitamin C Do?

Vitamin C is essential for growth and development and helps protect against free radicals — unstable molecules that damage DNA, proteins, and lipids (fats) in the body by stealing electrons from them.

Free radicals can be produced by exposure to ultraviolet light from the sun or cigarette smoke, or air pollution sources. They can also be produced naturally inside your body during normal metabolism (breaking down food).

When you take in too few antioxidants like vitamin C, these free radicals can cause damage over time. For example, oxidative stress may contribute to cardiovascular disease or cancer development. Antioxidants like vitamin c help the body fight infection and repair tissue.

The recommended daily intake for adults is 90 milligrams for me and 75 milligrams for women. a single serving of orange can provide up to 100 percent of the daily value for vitamin C.

It helps maintain thr collagen in your skin, which keeps it healthy and youthful-looking. Vitamin C also assists in iron absorption and may help prevent anemia.

Here are some foods that are high in vitamin C

• Citrus Fruits (Oranges and Grapefruits)

These products offer you essential vitamins like A and C and provide various nutrients, including calcium, magnesium, potassium, and fiber. It’s also rich in lycopene and has been linked with a reduced risk of heart disease.

Vitamin C is an essential nutrient that helps boost your immune system by fighting off colds and flu viruses.

It also builds collagen production needed for tissue repair – especially important given how much you’ll sweat during hot yoga classes or workout sessions. Oranges can be enjoyed fresh or dried.

• Strawberries

Strawberries are a sweet fruit that’s high in vitamin C and fiber. Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.

Studies suggest that, because of their high content of nutrients and beneficial plant compounds, regularly eating strawberries may help reduce the risk of several health conditions.

• Kiwi Fruit

Kiwifruits are low in calories and high in vitamin C, manganese, and potassium.

• Lemons

Lemons contain plenty of vitamin C and antioxidants like limonoids, which may help protect against cancer. The vitamin C in lemon juice also acts as an antioxidant, evident through its ability to prevent other fruits and foods from browning.

The enzyme polyphenol oxidase is exposed to oxygen when fruits and vegetables are cut. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process.

Lemon juice has also been found to reduce blood pressure and lower the effects of bread on blood sugar.

• Broccoli

Broccoli is one of the most nutrient-dense vegetables on earth. It’s also one of the richest sources of vitamin C, containing about 33 milligrams per cup (cooked).

The antioxidants in broccoli may help reduce inflammation throughout your body and lower your risk for heart disease, certain cancers, and Alzheimer’s disease.

• Acerola cherries

Acerola cherries are known to be the highest source of vitamin C globally, with a content of up to 12,000 mg per 100 grams.

This fruit is also rich in antioxidant phytonutrients and used as an anti-inflammatory agent in traditional medicine.

Vitamin C is vital for your immune system, connective tissue, heart and blood vessel health, and many other vital roles.

Not getting enough of this vitamin can have adverse effects on your health.

While citrus fruits may be the most well-known source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.

By eating some of the foods suggested above each day, your needs should be covered.

A diet rich in vitamin C is an essential step toward positive health benefits and disease prevention.