As the water-soluble vitamins, vitamin C has many important roles in warding off many diseases. Vitamin C or ascorbic acid, commonly known by this has a significant role in the formation of collagen which helps boost the immune system and helps the absorption of iron.

In fact, several studies have shown the benefits of vitamin C in lowering cholesterol levels and produce certain chemicals in the brain. In addition, the high content of antioxidants in vitamin C can also wipe free radicals that damage cells in the body.

Health Benefits Of Vitamin C

1. Preventing stroke
There is plenty of evidence that diets high in antioxidant-rich fruits and vegetables help ward off cardiovascular disease. However, several important studies showed that those with the highest levels of vitamin C in their bodies are at the lowest risk for suffering a stroke (particularly in women).

2. Against cancer
Several studies have shown that some women who consumed the most vitamin C from foods like fruits or vegetables (not supplements), had a lower risk of breast cancer. Even some research indicates vitamin C as toxic to certain cancer cells.

3. Improve mood
Historically, it is known that vitamin C deficiency can cause a psychological change. Not long ago, researchers from McGill University suggests that vitamin C supplementation (500 mg twice daily) for hospitalized patients lacking vitamin C, significantly help improve their mood.

4. Treating vaginal infections
Vaginal infection is the most common cause of vaginal discharge and usually cause the odor, which affects up to 30 percent of pregnant women and women who are not pregnant tenth. Two recent studies have shown that administration of vitamin C vaginal tablets (250 mg for six days) to treat bacterial vaginosis (BV) by lowering the pH of the vagina and restore to its original state.

5. Improving skin
Vitamin C is an antioxidant that most needed the skin, where it helps neutralize free radicals that accumulate due to sun exposure and age. "Giving vitamin C in combination with other materials, repair some of the signs of aging including fine lines, uneven pigmentation, skin color and texture," says Dr. Mariusz Sapijaszko, medical director of Youthful Image Cosmetic Surgery Clinic and a professor of dermatology at University of Alberta.

6. Your body's natural Protector, with Strongest Antioxidant
Vitamin C is widely used to enhance the body's resistance and resilience. As an antioxidant, Vitamin C will act as a natural barrier against disease for the whole family. Vitamin C can improve your immune system and reduce the risk of coronary heart disease, stroke, cancer and cataracts.

7. Reducing Toxins in the Liver
Vitamin C proven to reduce toxins in the liver while improving the performance of your heart. Liver is very important to support your body's functions.

Vitamin C Doses That Recommended

Number recommended intake of vitamin C is still being debated and vary in each country. The World Health Organization (WHO) for example assign only 45 mg a day, the Food Standards Agency in the UK by 40 mg per day, and the National Academy of Sciences in the United States between 60-95 mg per day. In the U.S., the maximum intake in laboratory conditions is 2,000 milligrams per day.

United States vitamin C recommendations
60 mg/day: Health Canada 2007
60–95 milligrams per day: United States' National Academy of Sciences.
500 milligrams per 12 hours: Professor Roc Ordman, from research into biological free radicals.
3,000 milligrams per day ''(or up to 30,000 mg during illness)'': the Vitamin C Foundation.
6,000–12,000 milligrams per day: Thomas E. Levy, Colorado Integrative Medical Centre.
6,000–18,000 milligrams per day: Linus Pauling's personal use.

Source of Vitamin C

The best source of vitamin C comes from fresh fruits, vegetables and juices. A half-cup (125 ml) orange juice contains about 50 mg of vitamin C. Besides citrus, you can get other sources of vitamin C of kiwi, strawberries, peppers, and brassica vegetables such as broccoli and cabbage.

High Vitamin C foods

1. Strawberries
A delicious and healthy fruit has vitamin C content is very high. Not only is vitamin C, but strawberries are also high in fiber and antioxidants that serve to reduce stress and protect the heart from cholesterol overload.

2. Cherry
This tiny red fruit is rich in vitamin C! In fact, cherry contains about 65x the amount of vitamin C than oranges.

3. Papaya
Papayas are rich in vitamin C, with a portion of its daily requirement of vitamin C then you will be fulfilled. Try some papaya mix in smoothies or yogurt.

4. Blackcurrant
With a dark purple hue, it is easy to imagine that this fruit is high in Vitamin C. Holds about 180mg per serving, and a lot of potassium, iron, vitamin B5, and phytochemicals.

5. Kiwi
Originally from New Zealand, it may surprise you to that small bright green fruit has more Vitamin C than oranges! They are also high in flavonoids and has potassium as bananas. Research has shown that children who eat these fruits are rich in vitamin C experienced respiratory stronger than children who did not consume.

6. paprika
Paprika is a food that has a high vitamin C, and beta carotene. Paprika serves to prevent cataracts, prevent blood clots, and can help reduce the chances of heart attack and stroke.

7. Guava
Guava is rich in vitamin C, fiber, folic acid, potassium and manganese, making Guava one best superfoods can be added into your diet.

8. Broccoli
Besides kayaserat, one serving of broccoli has more than 90 mg of vitamin C. Broccoli is also one of the best detox foods you can add into your daily menu.

9. Citrus Fruits
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit

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