Vitamin C is an essential vitamin because it assists your body in fighting off germs‚ viruses‚ and diseases. It also helps support your immune system‚ process nutrients‚ and relieve inflammation. Daily intake is necessary in order to prevent a deficiency. Several of the best sources of vitamin C include oranges‚ pineapple‚ citrus fruits‚ mango‚ kiwi‚ cranberries‚ raspberries‚ blueberries‚ watermelon‚ cantaloupe‚ papaya‚ bell peppers‚ strawberries‚ broccoli‚ rose hips extract‚ kale‚ cauliflower‚ winter squash‚ tomato‚ potatoes‚ peaches‚ and Brussels sprouts. While vegetables such as kale and broccoli are great dietary sources of vitamin C‚ it’s important to not overcook them; this is because they may lose some of the vitamins that your body needs. Ideally, fruits and vegetables should be eaten raw for maximum benefit.

If you have a vitamin C deficiency‚ you may experience symptoms such as tiredness or fatigue‚ hair loss‚ swollen or bleeding gums‚ changes in mood‚ joint and muscle aches‚ infections‚ bruising‚ anemia‚ weakened tooth enamel‚ lower immunity‚ slower healing‚ nosebleeds‚ and dry skin and hair. A severe vitamin C deficiency is known as scurvy; while it’s almost never seen today‚ it may occur rarely in older adults with a malnourished diet.