The body’s tissues and defense systems can form through the intake of various vitamins and minerals. One important vitamin that supports bodily functions is vitamin C.
The body needs vitamin C in forming blood vessels, cartilage, and collagen in bones. Vitamin C is also known as ascorbic acid which can encourage the healing process in the body.
Although it has a mechanism to fight disease, the body is unable to produce vitamin C itself. Therefore, the intake of food or drinks containing ascorbic acid is needed.
Vitamin C contains high antioxidants. One of its roles is to trigger collagen production. Collagen is also one of the important proteins that the body can produce with the help of vitamin C. According to the Medical News Today page, 1-2% of muscle tissue consists of collagen. Here collagen is needed by the body to help heal wounds.
In addition, vitamin C has benefits for increasing iron absorption. If an individual experiences anemia, vitamin C contributes to the absorption of iron to form hemoglobin and circulates oxygen to all organs of the body.
In vitamin C, the antioxidant content in it can protect body cells from the danger of free radicals. Free radicals are components that provide oxidative stress which can increase the chances of cancer, diabetes, the central nervous system, cataracts, and premature aging.
The positive benefits above can be obtained by consuming a variety of vegetables and fruits that contain vitamin C.
Source of vitamin C that can be consumed
After knowing the role and benefits of vitamin C in improving the protective function and endurance of the body, steps need to be continued to consume it regularly. Every adult is advised to take vitamin C 90 mg for men and 75 mg for women.
Vitamin C can be obtained naturally through the following vegetables and fruits.
Guava or known as guava contains vitamin C which can increase endurance. One guava fruit contains about 126 mg of vitamin C.
Guava provides body protection through vitamin C in reducing fever and prolonged colds. In addition, vitamin C provides antimicrobial benefits that can fight viruses and bacteria that cause infections. You can include guava in your daily fiber intake.
Green vegetables also contain high vitamin C. At least 1 cup of broccoli contains 51 mg of vitamin C. The benefits of vitamin C in broccoli can also reduce the level of oxidative stress, improve endurance, and minimize the risk of cancer and heart problems.
This fruit must be familiar. Moreover, it is often served as a dessert. In medium sized oranges contains 70 mg of vitamin C. The content of vitamin C in oranges has benefits to prevent anemia, improve heart health, and avoid kidney stones..
You can include kale in the daily food menu. One cup of roughly cut kale contains 80 mg of vitamin C. Antioxidants in kale can reduce chronic inflammation.
One medium-sized kiwi contains 71 mg of vitamin C. Kiwi can reduce oxidative stress, cholesterol, and increase endurance.
A study recommends consuming 2-3 kiwi a day. The results of the study say kiwi can reduce blood platelet viscosity 18% and reduce blood triglycerides 15%. That way, vitamin C in kiwi has the benefit of reducing the risk of blood clots and strokes.