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

Benefits

• 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.