Top 10 Vitamin C Sources

Before knowing about vitamin C sources and how to attain the required amount of vitamin C, let us know about what is vitamin C. Vitamin C is an essential nutrient that is necessary for proper functioning and better health of our body. Vitamin C is used in a number of biochemical reactions in our body and it helps in production and development of collagen and various neurotransmitters. Vitamin C is also important for proper assimilation of calcium and other minerals by our body and it also helps in protecting our body against various infections such as cold and flues. Importance of knowing about vitamin C sources increases because adequate amount of vitamin C helps our body in recovering from disease and it also helps in healing of injuries and wounds. Deficiency of vitamin C may result in unwanted easy bleeding and other health problems including scurvy.

Now when we know the importance of vitamin C, we may discuss about the adequate amount of vitamin C required by healthy human body and after that, we will discuss about the vitamin C resources. In general, a healthy adult male required around 90 mg of vitamin C daily. However, an adult make can tolerate a high dosage of 2000 mg of vitamin C too without suffering any issue of vitamin C toxicity. This is because of the fact that vitamin C is highly soluble in water and hence, the excessive amount of vitamin C easily gets out of a body through urination. A healthy adult woman requires around 75 mg of vitamin C daily.

There are number of vitamin C sources which are very easily available and we can take them regularly as food or supplement food. Some very common vitamin C sources are citric fruits such as lemon. Many other fruits are also rich vitamin C sources such as water melon, papaya, guava, Amalaki fruit, strawberries, blackcurrant, kiwi, acerola cherries, and other fruits. These are rich and safe source of vitamin C and eating these fruits regularly will help you to attain adequate amount of vitamin C.

In addition, many vegetables are also known as good vitamin C sources. Such vegetables include tomatoes, broccoli, bell pepper, Brussels sprouts, cauliflower and others. These vegetables are easily available and can be taken as food any time. Vitamin C is so abundant in vegetarian foods that very few persons actually require to look for medical supplements to attain proper dosages of vitamin C.

In addition to these fruits and vegetables, one can also attain this nutrient through other vitamin C sources such as dark leafy vegetables including spinach, turnip green leaves, mustard green leaves, watercress, chard and kale. Some people also prefer taking certain herbs that are rich vitamin C sources such as thyme, parsley, basil, and cilantro.

All these vitamin C sources are easily available and one can attain enough amount of vitamin C through these natural resources to attain proper health and other benefits of vitamin C.