10 Health Benefits of Vitamin C – Pentaglax Healthy Foods

Vitamin C is a water-soluble essential vitamin that helps protect cells. It is important for the health of cartilage, skin, blood vessels, and bones. It also promotes wound healing. Some rich sources of essential vitamins are fresh fruits and vegetables. Citrus fruits are one of the most famous sources. It is also known as a powerful antioxidant that helps neutralize free radicals that can damage body cells.

Vitamin C Rich Foods

Vitamin C is abundantly found in vegetables and fruits. Some of the main sources are listed below:

Citrus fruits

Citrus fruits

Vitamin C is a powerful antioxidant and is essential for protecting and improving immune function. Some of the rich sources are fruits such as oranges, lemons, grapefruits and limes.

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Strawberries are rich in nutrients, including vitamin C. 100 grams of strawberries contain about 59 mg of vitamin C. As a rich antioxidant, it protects our body’s cells and promotes health.

Bell peppers.

Bell peppers

Bell pepper is also rich in vitamin C. It helps the body absorb iron and promote wound healing.

Kiwi Fruit

Kiwi fruit

Kiwis contain many health-promoting nutrients. Some of these nutrients include vitamins C, A, B6, B12, calcium, magnesium, potassium, and iron.



Tomatoes are rich in vitamin C. Cooking tomatoes reduces vitamin C content. So, eat fresh tomatoes to maximize their vitamin C content.


Kale is one of the most popular cruciferous vegetables. Other members are, cabbage, cauliflower and broccoli. It is rich in vitamin C.


Black currants

Black currant is a berry that is rich in vitamin C. It can actually supply about 85% of the daily recommended amounts of vitamin C in a day.


Broccoli is a member of the cruciferous vegetables. Its also rich in vitamin C. Every 100 grams may supply about 65mg of vitamin C.


Papaya is a rich source of both vitamins and minerals including vitamin A, C and E.

Sweet Potatoes

Sweet potatoes are known to be a rich source of many vital vitamins an minerals. Vitamin C amongst them. It is also rich in beta carotene and potassium.

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Benefits of Vitamin C

Prevents Alzheimers

Alzheimers patients can benefit from the vitamin C since it has a protective action on the brain cells preventing further damage or deterioration. Remember vitamin C is a powerful antioxidant and can help prevent free radicals damage to healthy cells.

Boost immunity

Vitamin C is known to be essential in the optimal function of the immune system. Its known to help support cellular functions of both the innate and adaptive immune function.

Decrease hypertension

Vitamin C in doses of about 500mg daily mare help lower blood pressure. It also acts as a diuretic hence promotes blood pressure lowering.

Treats cold

Vitamin C in large doses may help in bolstering the immune system and hence helps during colds.

Cures cataracts

Vitamin C is normally found in high levels inside the fluid in the eye. This helps in preventing free radical damage to the eye cells. Therefore a diet rich in vitamin C may help boost protection in the eye and protect against conditions such as cataracts.

Reduces chances of stroke

Vitamin C availability in the blood is associated with lower levels of stroke.

Combats cancer

Vitamin C may help in the prevention of free radical damage to body cells that may promote carcinogenesis. Its also a powerful antioxidant and is also useful in tissue repair.

Therefore its important to note that vitamin C plays a major role in our health. We should try to consume vegetables and fruits that are rich in it.


Published by Alfred Okoko

Life & Health Transformation Coach

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