You have heard about the glories of Vitamin C, but do you realize the many benefits the nutrient can bring to your healthy eating plan?

Vitamin C is one of many disease-battling antioxidants found in plant sources. You've probably heard of two other popular antioxidants: Vitamin E and beta-carotene.

Health experts praise Vitamin C as a critical nutrient that helps:

•  grow and repair tissues in your body;

•  keep your blood vessels and capillaries operating smoothly;

•  ensure your gums stay healthy;

•  absorption of iron;

•  form collagen, the protein used by the body to make skin, scar tissue, tendons, ligaments and blood vessels;

•  heal wounds;

•  repair and maintain cartilage, bones and teeth.

The body doesn't produce Vitamin C

Your body does not produce Vitamin C on its own, so any healthy eating worth its weight in antioxidants should include plenty of Vitamin C sources.

To ensure your healthy eating plan is worth its weight in antioxidants, here are the best sources of Vitamin C:

•  apricots;

•  cantaloupes;

•  grapefruits;

•  honeydew melons;

•  kiwis;

•  mangos;

•  oranges;

•  pineapples;

•  plums;

•  strawberry;

•  tangerines;

•  watermelon.

Furthermore, apricots, cantaloupes and mangos also are rich in disease-battling carotenoids, including the beta-carotene our bodies make into vitamin A.

Daily requirements 

According to health experts, here are the recommendations for daily Vitamin C intake:

•  Men over 18 years: 90 mg

•  Women over 18 years: 75 mg

•  Breastfeeding women: first 6 months: 95 mg

•  Breastfeeding women: second 6 months: 90 mg

•  Female smokers: 95 mg.

•  Male smokers: 110 mg.

If you're deficient in Vitamin C, expect dry and splitting hair; gingivitis, or gum inflammation, and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; weakened tooth enamel; swollen and painful joints; decreased ability to ward off infection; and, possibly, weight gain because of slowed metabolic rate and energy expenditure.

Source: American Dietetic Association, Medline Plus

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