benefits of vitamin c for health and beauty

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Benefits of Vitamin C Foods for Health and Beauty
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Vitamin C is an important, naturally-occurring
nutrient. From preventing cold and flu, to
rebuilding tissue, bones and blood vessels, and
boosting the bodys ability to synthesize calcium,
vitamin C is something we all need on a daily
basis.  Studies have confirmed the need for
vitamin C to support brain function, heal from
injuries, and recover from illness
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The following foods are high in vitamin C and
will super-charge your diet with a major serving
of this essential nutrient.
Strawberries One of the tastiest and healthiest
berries on the planet, strawberries are extremely
high in vitamin C. 
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Acerola Cherry The acerola cherry is a small,
red fruit but its packed with vitamin C! It
contains about 65 times more vitamin C than an
orange. 
Black Currant With its dark purple hue, its
easy to imagine that this fruit would be high in
vitamin C. Black currants hold around 180 mg per
serving, as well as plenty of potassium, iron,
vitamin B5
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Guava This exotic fruit is another great vitamin
C food, with one guava containing over 250 mg.
Over twice your daily needs! They are also rich
in dietary fiber.
Kiwi It may surprise you to learn that this
small bright green fruit from New Zealand has
more vitamin C than an orange! They are also high
in flavonoids and have as much potassium as a
banana
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Broccoli Whether you eat it raw or cooked, you
can never go wrong with broccoli. One serving of
this little green tree has over 90 mg of vitamin
C.
Bell Peppers Bell peppers are another food high
in vitamin C. These colorful veggies have also
been shown to prevent cataracts, blood clots, and
may even reduce the risk of heart attack
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Brussels Sprouts This exotic fruit is another
great vitamin C food, with one guava containing
over 250 mg. Over twice your daily needs! They
are also rich in dietary fiber
Papayas Papayas are another food high in vitamin
C, with one serving providing 100 of your daily
needs. Try throwing some in your next smoothie or
yogurt. 
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Citrus Fruits Oranges, grapefruits, lemon and
limes! Citrus fruits pop a powerful vitamin C
punch. Enjoy one medium orange for a whopping 70
mg. A small glass of orange juice has up to 93 mg
of vitamin C, and a small glass of grapefruit
juice has up to 70 mg of vitamin C. 
There you have it, 10 delicious foods that are a
great source of vitamin C.
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