Vitamin C

Vitamin C is water soluble, and the body does not store it. 

To maintain adequate levels of vitamin C, humans need a daily intake of food that contains it.

Vitamin C plays an important role in a number of bodily functions including the production of collagen, L-carnitine, and some Neurotransmitters. 

vitamin C deficiency symptoms include swollen joints, bleeding gums and loose teeth, anemia, and tiredness.

If a person takes very high doses of vitamin C and then discontinues it quickly.

Functions of vitamin-C :-

Vitamin C may help in treating cancer. 

As an antioxidant, it protects the body against oxidative stress and helps prevent the oxidation of other molecules. 

It appears to regenerate other antioxidants in the body, too.

Cardiovascular health: Vitamin C may widen the blood vessels, and this could help protect against heart disease and hypertension, or high blood pressure.

Cholesterol levels: These were found to be lower in individuals with adequate levels of vitamin C.

Cataracts: Vitamin C may help lower the risk of cataracts as well as of age-related macular degeneration.

Diabetes: Patients are less likely to experience deterioration of the kidneys, eyes, and nerves if they eat plenty of fruit and vegetables that are rich in vitamin C.

Anemia: Vitamin C enhances the absorption of iron.

Lead levels may be reduced if there is an adequate intake of vitamin C.

Histamine: Histamine is a substance the immune system produces, resulting in inflammation and other problems.

Sources of vitamin-C

The best sources of vitamin C are fresh fruit and vegetables. Heat and cooking in water can destroy some of the vitamin C content, so raw foods are best.

sources include citrus fruits, tomatoes, and potatoes are the great sources of vitamin-C. 

Fruits with the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, and cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, and cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Daily requirements of vitamin-C:-

Adult males should consume 90 milligrams (mg) of vitamin C per day and females should consume 75 mg per day, according to the National Institutes of Health (NIH). 

During pregnancy, women should have 85 mg a day, and 120 mg while breastfeeding.