When was the last time you thought about vitamin C? No! It’s not the serum or any other beauty product we’re referring to, but the one that your body needs DAILY from a rich diet. Yes, friends! While topping off your skin with vitamin C serums can give you that coveted glow, it’s what’s inside that counts the most. A deficiency in vitamin C can lead to a slew of problems, from easy bruising and bleeding gums to more severe issues like scurvy.

But let's dive deeper. Why is consuming vitamin C so crucial for our bodies? Why is it one of the vitamins that has been mostly talked about? One of the reasons is, it’s a water soluble vitamin which means you need to include it daily in your diet because it has the tendency to pass through urine! Some of the other key reasons are:

1. Immunity Saver

Corona has taught us all that Vitamin C is a powerhouse for the immune system. It helps encourage the production of white blood cells, which are essential for fighting off infections. Regular intake can help ward off colds and other illnesses like magic.

2. Antioxidant Richness

This vitamin is a potent antioxidant, meaning it helps protect your cells from harmful free radicals. Free radicals can cause oxidative stress, which is linked to chronic diseases and aging.

3. Collagen Production

Collagen isn’t just for plump lips and smooth skin. It's vital for the health of your skin, blood vessels, bones, and cartilage. Vitamin C is a key player in collagen synthesis, ensuring that your tissues remain strong and resilient.

4. Iron Absorption

For those who struggle with iron deficiency, vitamin C can change it all. It enhances the absorption of iron from plant-based foods, helping prevent anemia. You’d be surprised to know that even the breakdown of Vitamin D in the body is only possible due to Vitamin C! So dare you skip on that glass of fresh orange juice!

5. Spectacular Cardiovascular Health

Vitamin C helps maintain the health of your blood vessels, reducing the risk of heart disease. It can also lower blood pressure and improve overall cardiovascular health.

How Much of Vitamin C Goodness You Need Every Day?

So, how much vitamin C do you need? The recommended daily allowance (RDA) for vitamin C is 90 mg for men and 75 mg for women. However, if you’re a smoker, you’ll need an extra 35 mg daily due to the oxidative stress caused by smoking.

Getting your daily dose is easier than you might think. Here are a few vitamin C-rich foods to incorporate into your diet:

Amla: This beats every other common fruit or vegetable! One amla has 600-700 mg of vitamin C.

Oranges: The classic choice, with about 70 mg per medium fruit.

Strawberries: A cup of these delicious berries provides around 85 mg.

Kiwi: One medium kiwi packs a punch with about 71 mg.

Bell Peppers: Half a cup of raw red bell pepper delivers 95 mg.

Broccoli: A half-cup of cooked broccoli offers 51 mg.

Incorporating these foods into your diet can help you easily meet your daily vitamin C needs. Remember, it's always better to get your vitamins from food rather than supplements whenever possible.

As the saying goes, "Health is wealth." Taking care of your body with the right nutrients is an investment that pays off in the long run. So, load up on those vitamin C-rich foods and give your body the boost it needs to stay healthy and strong. Cheers to your health!

Ciao