vitamin C is essential for maintaining a healthy immune system ,enhancing iron absorption ,and producing collagen ,the most abundant protein in the human body. Vitamin C also functions as as an antioxidant which helps to protect body cells from free radical damage.
Free radical are highly volatile cell damaging chemicals that are a by product of normal human metabolism. Antioxidant like vitamin C can bind to free radicals ,making them unable to harm surrounding tissues.
This nutrient can be found in breast milk ,infant formula milk for babies and many types of vegetables and fruits .Here are some of the examples of foods that are high in vitamin C.
· Kiwi fruit
· Cooked broccoli
· Brussel sprouts , carrots guava and cauliflower
One can also take Vitamin C supplements but this should be prescribed by a healthcare provider. Dieticians recommend that children's should consume at least 40 milligrams of Vitamin C per day while adults need 100 to 200 milligrams per day not exceeding two to three months .Breastfeeding mothers are advised to consume 120 milligram per day because they are supplying the baby with vitamin C through their breastmilk.
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