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            Hi, welcome all this is Troosta, in this page we are going to talk about vitamin C. What is the importance of vitamin C in our body? Here we are discussing about some of the basic knowledge about vitamin C and the relevance of eating sources of foods that contains vitamin C. 

What is vitamin C?
            Vitamin C is an anti oxidant in our body, which is also known as ascorbic acid. Water soluble vitamin C helps to maintain the well being of connective tissues. Naturally our body doesn’t have the capability to produce and store vitamin C. Due to this we have to eat enough foods which contains vitamin C.  . This will always makes our body very healthy. Vitamin C helps our body from some of the prenatal health problems like, cardiovascular disease, eye disease and skin wrinkling. We should eat sources of vitamin C in a regular basis. For an adult man needed to eat between 70mg to 90 mg of vitamin C daily. And for the breast feeding women required 120mg of vitamin C. At the same time the over dose of vitamin C is not well, there is a limitation, above 200mg of vitamin C in a day will caused for some adverse effects. Vitamin C protects cells of our body from the damages caused by the free radicals. Also help to increase iron absorption. And help to quick wounds healings. Vitamin C helps to improve the functions of our immunity systems. Deficiencies of vitamin C may reflected by some of the symptoms like nose bleeding, weakened immune system,  dry and splitting hair, and also the healing of wounds take much time. Reasons behind the deficiency of vitamin C are; smoking, use of alcohol and mental illness.
Sources of vitamin C
             Now we can discuss about the sources of vitamin C, they are papaya, guava, black currant, orange, pineapple, grapes, mango, broccoli, cauliflower, strawberry, all types of citrus fruits are rich in vitamin C. Parsley, one cup of parsley contains 133% of the recommended daily value of vitamin C. One cup of broccoli contains 135% of daily value of vitamin C. Papaya is one of the best fruits which contain a rich quantity of vitamin C. Papaya have 144% of daily value this vitamin. Strawberry, one cup of strawberry has 149% of vitamin C. Orange, one cup of orange have 160% of the reference daily intake of vitamin C. One cup of lemon contains 187% of the advisable value of vitamin C.  Another source of vitamin C is lychee; one cup of lychee includes 226% of the daily recommended value of vitamins.  Next is kiwi fruit. Kiwi fruit contains 273 % of the recommended amount of daily vitamin C. Sweet red pepper. One cup of sweet red pepper has 317 percentage of vitamin C.  Blackcurrant is another source of vitamin C one cup of blackcurrants contains 338 percentage of the recommended daily value of vitamin C. Guava is another fruit which is also have rich amount of vitamin C. One cup of guava has 628% of vitamin C. And one cup of acerola cherry has 2.740 percentage of the daily value of vitamin C.
We hope that this page helps you to realize the importance of vitamin C in our body and the natural sources of vitamin C.

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