If you don’t eat vitamin C foods on a daily basis, you should start. Experts recommend that you consume them every day for the benefits this nutrient has for health.

Vitamin C (ascorbic acid) is a nutrient that our body needs to carry out different processes. But, since our body is not capable of producing it, it is necessary to obtain it through the diet.

We all know that oranges are a source of vitamin C but, despite the fact that this citrus has taken all the fame, there are many other foods rich in this nutrient that have a higher quantity than oranges offer us.

For example, red bell peppers, green bell peppers, kale, broccoli, cauliflower, strawberries, pineapple, kiwi, and other citrus fruits provide you with large doses of vitamin C.

Being present in so many foods, most people get the amount their body needs from dietBut those who do not eat a healthy diet may be deficient in vitamin C.

Make sure you take the recommended daily amount because vitamin C has all of these health benefits backed by science:

  • Helps heal wounds. Vitamin C is an essential component of connective tissue and plays an important role in wound healing.
  • Has antioxidant effects. Ascorbic acid has antioxidant properties, so it can help prevent cell damage and health problems related to oxidative stress.
  • May increase collagen production. Vitamin C is necessary for our bodies to produce collagen, and that is why it is a key ingredient in many skin care products.
  • May support heart health. The studies suggest that taking vitamin C can reduce the risk of coronary heart disease.
  • May improve eye health. Scientific evidence reveals that vitamin C can help prevent or treat age-related macular degeneration and cataracts.
  • Improves iron absorption. Vitamin C helps the body absorb iron, so it is highly recommended to prevent a deficiency of this mineral.
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Although vitamin C has many health benefits, experts caution that exceeding the recommended daily dose is also harmful and it can lead to digestive problems or cause kidney stones. The daily amount must be adapted to the person according to their age, for example a 1 year old baby only needs 40 mg, while an adult woman should take 75 mg.