Final answer:
Vitamin C, found in citrus fruits, mangoes, strawberries, and green vegetables, acts as an antioxidant and aids in iron absorption. It also potentially reduces the severity of colds, with a daily requirement of 30 mg for infants and 70 mg for adults. A varied diet of fruits and vegetables ensures adequate vitamin C intake.
Step-by-step explanation:
Vitamin C is rich in citrus fruits, mangoes, strawberries, and green leafy vegetables. Citrus fruits such as oranges, lemons, and limes are particularly good sources of this essential nutrient. Vitamin C plays a crucial role in the body as an antioxidant, aiding in the absorption of Iron from the intestine, and it has been shown that high doses can reduce the duration and severity of a common cold.
- Vitamin C is present in fruits like guavas, berries, and melons.
- It is also found in various vegetables that include cabbage, lettuce, and tomatoes.
- Other sources include starchy vegetables and legumes, such as potatoes and cooked dry beans.
The recommended daily requirement for Vitamin C is 30 mg for infants and 70 mg for adults. Eating a diet rich in various fruits and vegetables, including red, orange, and dark green vegetables, ensures a sufficient intake of Vitamin C alongside other important vitamins, minerals, and fiber.
Vitamin C is not only important for preventing diseases like scurvy but also has other health benefits, including maintaining healthy skin, bones, and teeth, along with contributing to good vision.