Having healthy bodies is paramount in ensuring one maintains proper nutrition levels in their bodies. Fruits and vegetables that have high contents of vitamin C are integral to health and help one maintain healthy bodies.
Vitamin C is beneficial to human health and helps with immunity, formation of blood vessels, and healing of wounds. Also, vitamin C, functioning as an antioxidant, prevents damage to cells and plays a crucial role in the body.
Understanding Vitamin C
Vitamin C is vital in helping the human body function and develop properly. Vitamin C enhances collagen formation in the body. Collagen is a protein that plays a significant role in keeping skin, bones, blood vessels, and cartilage healthy.
Vitamin C also plays a pivotal role in facilitating the absorption of iron present in plant-based food into the intestines from the food. One must consume foods that have vitamin C adequately in the diet to ensure health.
Fruits and vegetables are an excellent source of vitamin C and includes;
- Lemon
- Grapefruit
- Oranges
- Strawberries
- Kiwi
- Guava
- Cabbage
- Broccoli
- Cauliflower
- Brussels sprouts
- Bell peppers
The Importance of Dietary Reference Intakes
A healthy balanced diet consists of food substances that supply the body with nutrients that are essential for normal body function.
Examples of nutrients obtained from food include; protein, vitamins, minerals, fat, and carbohydrates. Water is also essential for bodily functions. A normal functioning of the body can be guaranteed if a balanced diet consisting of whole grains, fruits, vegetables, proteins, healthy fats, and adequate water is consumed.
Consuming Vitamin C is essential to health and one can meet their daily vitamin requirements by having a balanced diet.
Vitamin C Rich Foods
The various foods that contain vitamin C include;
Oranges
Having oranges is vital for the body. Oranges can be taken as a whole fruit or as a juice mixed with a healthy diet. Oranges also contribute towards preventing chronic diseases and maintaining a healthy weight.
Broccoli
This is a cruciferous vegetable and an excellent source of vitamin C, fiber, and numerous other nutrients important for health.
Broccoli is a dirt cheap and healthy addition to the meal plan.
Kiwi
This is a fibrous fruit that is highly rich in vitamin C. Fiber aids in digestion, lowers cholesterol levels, and reduces the risks of heart diseases and obesity. A healthy and balanced diet should consist of foods that have fiber.
Guavas
Guavas consist of the highest amount of vitamin C amongst all fruits. Fiber is also present in guavas and is essential for health.
Mustard Greens
This leafy green is a great source of vitamin C and other essential nutrients. Fiber, vitamin A is present alongside potassium in this vegetable.
Leafy vegetables ensure the diet one consumes is healthy and balanced.
Lemons
Lemons are an excellent source of vitamin C and help in meeting the daily vitamin C requirements. Lemons can also be used as a spice in various dishes such as salads, vegetables, and other fruits.
A lemon wedge in hot water may help in meeting the fluid requirements of the body but should not be used as the sole fluid source.
Comparative Analysis of Food Groups
The various food groups offer different sets of nutrients essential for health and each plays a significant different role in maintaining health.
Healthy bodies require eating a variety of foods and avoiding reliance on one type of food for the nutrients. Fruits and vegetables provide the body with vitamins, minerals, fibers, and antioxidants amongst all nutrients.
Dairy products like milk, cheese, and yogurt provide proteins and calcium whilst meat, fish, legumes offer a blend of amino acids and other nutrients.
A healthy and balanced diet should be adequate in all nutrients that the body requires for normal functioning.
Health Benefits of Vitamin C
Taking in adequate amounts of vitamin C offers health benefits. The body can utilize vitamin C to generate the amino acid collagen on its own; vitamin C also increases the formation of collagen. Vitamin C is essential for normal immune function and it also acts as an antioxidant that protects the cells from the damage brought about by free radicals.
The various benefits of vitamin C are; boosting the immune system, ensures healthy and intact skin, and prevents cellular aging. It lowers blood pressure levels and reduces the risks of cardiovascular diseases. Additionally, vitamin C also reduces the risks of cataracts amongst the elderly.
It is necessary to emphasize that adequate intake of vitamin C is critical in supporting normal metabolism and cellular function and although it does not directly give energy, a well-balanced and healthy diet is integral in ensuring one maintains good and healthy body.
Cooking And Storing Foods To Maximize The Potential Of Vitamin C
Vitamin C can easily be degraded if foods rich in it are subjected to excessive heating or overexposure to moisture. It is for this reason that care must be taken to safeguard the integrity of this vital nutrient during preparation and storage of food. For instance, it is advisable to avoid overcooking broccoli and other cruciferous vegetables, and boiling the vegetables for an extended period of time.
Instead, steam broccoli or any other cruciferous vegetables for a very short span of time.
Proper storage techniques need to be implemented at all times to conserve the nutrients present in the food.
Vitamin C in the food can also be conserved by avoiding slicing or dicing the fruits and/or vegetables ahead of time.
Healthy dieting principles should be adhered to, ensuring a balanced diet is eaten. The use of excessive heat and water during cooking can significantly lower amounts of vitamin C in food.
Requirement Of Vitamins For The Human Body
Consuming a well-balanced diet is necessary to guarantee normal and healthy functioning for the human body. The various vitamins present in food aid in the prevention of chronic diseases and keeping the immune system strong.
In order to meet one’s vitamin requirement, a daily intake of food sources that have adequate amounts of that given vitamin is required. Having oranges, gullas, kiwis, and other fruits and vegetables is a cheap way of meeting one’s vitamin requirements.
Consuming a balanced diet is crucial for all of us to stay healthy. It is also essential to note that the total amounts of the particular vitamins needed in adults differ according to age and gender.
Adult males generally require 75 mg of vitamin C daily whilst females require 60 mg. 125 mg is required by female smokers in a day and 90 mg for the male smokers to function normally.
Conclusion
Having a balanced diet that consists of ample fruits and vegetables is integral in promoting and encouraging normal health. Vitamin C is critical for immunity, collagen formation, healthy skin, blood vessels, bones, and for the normal healing of wounds.
Having one favorite fruit or vegetable should not be the primary goal, instead one must make the effort to include various fruits and vegetables which are rich in vitamin C on daily basis.
Having oranges, ugli, guavas, lemons, and other fruit andVegetables would go a long way in ensuring one maintains healthy body
