Foods High in Vitamin C

Vitamin C is required for the synthesis of collagen, the structural protein that holds together skin, tendons, ligaments, and blood vessels. Without adequate vitamin C, wounds heal slowly, gums bleed, and skin becomes rough and dry. While full-blown scurvy is rare today, subclinical vitamin C deficiency is more common than most people realize, especially among smokers and those who eat few fruits and vegetables.

As an antioxidant, vitamin C neutralizes free radicals that damage cells and contribute to aging and chronic disease. It also regenerates other antioxidants in the body, including vitamin E. Research shows that people with higher vitamin C intake have lower rates of heart disease, certain cancers, and age-related eye conditions like cataracts.

Vitamin C also plays a well-documented role in immune defense. It supports the production and function of white blood cells and acts as a barrier in the skin against pathogens. While megadoses will not prevent a cold, maintaining adequate levels (75-90 mg per day, easily achieved through food) ensures your immune system operates at full capacity.