vitamin C food and healthy

Vitamin C, a water-soluble vitamin, is important food in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron.

According to recent USDA surveys, average intake of vitamin C by women 19 to 50 years of age was over the RDA for vitamin C. Women tended to consume less than men of the same age. Most nutrition scientists believe that there are no known advantages in consuming excessive amounts of vitamin C.

Eating a variety of foods that contain vitamin C is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. The list of foods will help you select those that are good sources of vitamin C as you follow the Dietary Guidelines. healthy The list of food sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Department of Agriculture, Human Nutrition Information Service,