Vitamin C, also known as Ascorbic acid, is necessary for the growth, development and repair of all body tissues. It is involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, teeth, and healthy skin.
- Vitamin C also helps your body fight infection, and it acts as an antioxidant, protecting cells from damage.
- Vitamin C is not stored in the body.(excess amounts are excreted) This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don’t get enough vitamin C in their diets.
- Vitamin C is easily absorbed both in food and in pill form, and it enhance the absorption of iron when the two are eaten together.
- Vitamin C is a Water-soluble vitamins . These vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, steam, or cook them with minimal water to retain the vitamin (nutrients.) because heat can destroy vitamin C during cooking.
- Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health problems such as cancer, heart disease, and arthritis.
Foods richest in vitamin C are citrus fruits, green peppers, guavas, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, and many other fruits and vegetables like cantaloupe, papaya, mango, watermelon, Brussels sprouts, cauliflower, cabbage, red sweet peppers, kale leaves, parsley, collard leaves, turnip greens, mustard greens, raspberries, blueberries, winter squash, and pineapples. 
Eating a diet rich in all the nutrients is the best outcome for good health. So it is best to eat lots of fresh fruits and fresh vegetables. American Dietetic Association spokeswoman Dee Sandquist, RD, suggests we should “Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health.” Vitamin C is very important for a pregnant mother and baby, both need this vitamin daily. It is necessary for the body to make collagen, a structural protein that is a component of cartilage, tendons, bones, and skin. Vitamin C literally holds the body together. A study published in The American Journal of Clinical Nutrition showed some researchers believe that vitamin C deficiencies in newborn babies can impair mental development, based on studies done on animals.
Sources:
Natural Remedies Encyclopedia – Vance Perrell, Harold M. Cherne, M.D. Essentials of Medical Surgical Nursing-Barbara Long, Wilma Phipps. Centers for Disease Control and Prevention Disclaimer
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