Vitamin C is an essential nutrient responsible for manufacturing compounds and aiding in basic chemical functions. Humans must ingest vitamin C, or ascorbic acid, because we cannot make it ourselves. We can get our daily allowance of this vitamin by eating raw fruits and vegetables as part of a healthy diet.

Our bodies use vitamin C to complete a variety of chemical reactions, like providing energy to cells and sending information through neurons. Vitamin C helps synthesize norepinephrine, a neurotransmitter that carries messages along the nervous system. Collagen, the substance that builds bone, blood vessels, ligaments, tendons, and cartilage, needs vitamin C in its manufacture. This important vitamin even metabolizes cholesterol, which means it may help lower cholesterol levels. Additionally, the absorption of iron is aided by vitamin C.

Another major nutritional role of vitamin C is as an antioxidant. Antioxidants are molecules that bond to free radicals, which could otherwise float freely and damage healthy tissue. By reducing the number of free radicals, antioxidants protect molecules like DNA, lipids, protein, and carbohydrates. They also detoxify the bloodstream of chemicals from cigarette smoking.

Since vitamin C is water soluble, fresh and raw fruits and vegetables are our best natural source. Foods high in vitamin C include red peppers, oranges, pineapple, tomatoes, nectarines, strawberries, broccoli, and potatoes. The Recommended Daily Allowance for vitamin C has been recently increased to around 80 mg, depending on your age and gender. Most people get enough vitamin C through diet, or vitamin-fortified foods like apple juice. Occasionally, one might take a vitamin supplement, but it is generally recommended that your daily intake should not exceed 1000 mg, as an excessive amount might be toxic.

Vitamin C has been shown to reduce the risk of major diseases. Of course, it has always been the only way to cure scurvy, a malnutrition disorder, but it also lowers your chances of developing high blood pressure, cataracts, heart disease, and even cancer. The interaction of vitamins with serious illnesses is still being studied and more fully understood. You can be sure to reap all the benefits of prevention by taking vitamin C every day.