Vitamin C

Water soluable Vitamins Are carried to the body's tissues but are not stored in the body. They are found in many plant and animal foods and in dietary supplements and must be taken in daily. Vitamin C and members of the vitamin B complex are water-soluble.

A nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process.

Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases. Vitamin C also helps your body absorb and store iron.

Because your body doesn't produce vitamin C, you need to get it from your diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets. ​

Vegetables with the highest sources of vitamin C

Broccoli, Brussels Sprouts, And Cauliflower.

Green And Red Peppers.

Spinach, Cabbage, Turnip Greens, And Other Leafy Greens.

Sweet And White Potatoes.

Tomatoes And Tomato Juice.

Winter Squash

Some Deficiency Side Effects

Spoon-Shaped Fingernails With Red Spots Or Lines

Red, Bumpy Skin

Corkscrew Hair Follicles

Bleeding Gums Persistent

Iron Deficiency Anemia

Weak Immunity

Vision Loss