Our bodies need a wide range of nutrients to function, and each of these plays a different role in the body. One of the essential nutrients that humans need to maintain health is vitamin C. Most people know they can get it from citrus fruits, yet they are not the only source of this vitamin. So, why do we need vitamin C and which foods are best?
Why Do You Need Vitamin C?
There are many reasons why we need vitamin C in our diet. First and foremost, it helps strengthen our immune system to fight off infections and illnesses. It is also an antioxidant. Therefore, it helps protect our cells from damage from free radicals. Furthermore, it is crucial for your body to produce collagen, an essential protein. Collagen is so important because it is essential for healthy skin, bones, and connective tissue.
What Are the Effects of Deficiency?
If you’re not getting enough vitamin C in your diet, you may experience various symptoms that will impact your health and lifestyle. Some common symptoms of a deficiency include fatigue, weakness, joint and muscle aches, and swollen or bleeding gums. You may also be more prone to infections and illnesses, as this vitamin helps to support the immune system.
Over time, a lack of the vitamin may lead to more serious problems like scurvy. The symptoms of scurvy include swelling to the arms and legs, difficulty healing wounds or wounds reopening, fatigue, joint pain, bleeding gums, irritability, and bruising. Talking to your healthcare provider is important if you’re concerned about your vitamin C intake.
What Are the Best Foods for Vitamin C?
Many foods contain vitamin C, including citrus fruits such as oranges, lemons, limes, and grapefruits. However, there are many more fruit and vegetable options, including strawberries, kiwi, pineapple, tomatoes, bell peppers, broccoli, and spinach. Introducing these foods to your diet can help you get enough of the vitamin to support your overall health and well-being. You should include these foods alongside others to benefit from the full range of vitamins.
Recommended Recipes
Any dishes containing citrus fruits will help you get vitamin C. Alternatively, you can try one of the following dishes from across our website:
- Spinach bhaji
- Tomato and courgette (zucchini) bake
- Broccoli and cauliflower gratin
- Stuffed peppers
- Vegetable chow mein
Can you recommend any recipes that are high in vitamin C to help out other readers? Feel free to add your suggestions to the comments section below.