Vitamin C is a water-soluble nutrient that is important for the proper functioning of the body's immune system and for the formation of collagen, a protein that helps to make skin, scar tissue, tendons, and blood vessels. Vitamin C is also an antioxidant, which means it can help to protect cells from the damage caused by free radicals, which are reactive molecules that can contribute to the development of chronic diseases.
Foods that are high in vitamin C:
Citrus fruits: Oranges, grapefruits, lemons, and limes are all rich in vitamin C. One orange contains about 70 milligrams (mg) of vitamin C, which is about 120% of the recommended daily intake for adults.
Strawberries: A cup of strawberries contains about 85 mg of vitamin C, which is about 140% of the recommended daily intake.
Kiwi fruit: One kiwi fruit contains about 64 mg of vitamin C, which is about 107% of the recommended daily intake.
Bell peppers: A medium-sized red bell pepper contains about 95 mg of vitamin C, which is about 158% of the recommended daily intake.
Spinach: A cup of cooked spinach contains about 9 mg of vitamin C, which is about 15% of the recommended daily intake.
Broccoli: A cup of cooked broccoli contains about 89 mg of vitamin C, which is about 149% of the recommended daily intake.
Vitamin C deficiency symptoms:
Fatigue and weakness: Vitamin C is needed to help the body convert food into energy. A deficiency in vitamin C can lead to feelings of fatigue and weakness.
Aches and pains: A deficiency in vitamin C can cause aching and painful joints and muscles.
Dry and splitting hair: A lack of vitamin C can cause dry, brittle hair that is prone to splitting and breaking.
Swollen and painful gums: A deficiency in vitamin C can cause gums to become swollen, tender, and prone to bleeding.
Rough, dry, and bumpy skin: A deficiency in vitamin C can cause the skin to become rough, dry, and covered in small, bumpy red patches.
If you're looking for a comprehensive plan to help you achieve optimal health and wellness, be sure to check out our Alpha Fat Loss Plan at thebodymaster.ca, as it includes these foods throughout the program to maximize your health markers among