Vitamin C matters a great deal for strengthening immunity. Lemon and amla (Indian gooseberry) in particular contain the most vitamin C. Besides boosting the body's resistance to disease, vitamin C does several other good things, and it also fights bacterial infection.

It is also very good for bones and teeth and takes a direct part in building skin tissue. There is no substitute for this vitamin in healing any wound quickly, and as an antioxidant it protects against harmful free radicals.

If you want soft, smooth and beautiful skin, beauty care is not enough; vitamin C-rich foods must be on your plate too. Vitamin C increases collagen production in the skin, and collagen helps keep the skin firm. Taking vitamin C regularly removes wrinkles and adds glow.

Vitamin C also has a role in improving brain function, as it helps produce neurotransmitters. It helps keep mental health good, too, and plays a role in lifting mood in problems such as depression and anxiety.

Vitamin C helps the body absorb iron. People suffering from anaemia have a special need for iron, and they should make sure vitamin C-rich fruit and foods are in their diet.

Fruit rich in vitamin C helps keep the eyes healthy. The vitamin reduces the risk of various infections, is essential in reducing inflammatory eye problems and also guards against early cataracts.

By helping collagen synthesis, vitamin C helps strengthen the walls of blood vessels. It keeps the heart healthy and lowers the risk of hypertension.

Vitamin C helps cuts and scrapes heal quickly, and taking it to strengthen immunity helps avoid minor infections. Its antioxidants help reduce inflammation and infection of the lungs, so vitamin C-rich fruit and foods can also help keep the lungs healthy.

Keeping vitamin C-rich fruit and vegetables in the daily diet easily meets the daily requirement. Because vitamin C is water-soluble, the body does not store it; any more than is needed leaves the body in urine.

So a set amount must be taken every day with ordinary food: 30–35 mg for children, 45 mg for adults, 55 mg for pregnant women and 70 mg for new mothers.

Besides lemon and amla, vitamin C is found in guava, broccoli, strawberries, cauliflower, cabbage, tomatoes and spinach. Keeping fresh vegetables and fruit on the daily menu gives the body enough vitamin C.

Citing Healthline.

Source: Jagonews24. First published in Bengali on The Agro News.