Q: What are some benefits of vitamin C and what foods are good sources?
A: Vitamin C is a water-soluble vitamin that is an essential dietary component (meaning that the body cannot make it, so it must be consumed through foods or supplements). Vitamin C plays vital roles in the maintenance of skin health as it is required for the biosynthesis (production) of collagen. This nutrient is also needed for the production of certain neurotransmitters and other compounds and is involved in protein metabolism.
Vitamin C exerts benefits on connective tissue and assists in wound healing, while functioning as an important antioxidant in the body. The Recommended Dietary Allowance (RDA) for vitamin C is 75 to 90 milligrams per day for women and men aged 19 years and older, respectively.
People often think of citrus fruits as sources of vitamin C and this is true, however, tomatoes and potatoes are also good foods to include to meet your vitamin C goals. Additionally, you might consider adding peppers, kiwi, broccoli, strawberries and fortified foods to your diet to help boost your intake of vitamin C.