How to get more vitamin C from diet?

Vitamin C or ascorbic acid is not only an essential nutrient for the growth of human tissues, but also important for the health of the immune system, heart, skin and hair It also resists free radical damage, prevents them from weakening the immune system, and helps to produce anti infective white blood cells You can increase your intake by eating oranges, spinach, other fruits and vegetables, and foods rich in vitamin C The body cannot store this vitamin, so it must be consumed every day A bowl of fortified oatmeal, an orange or a glass of orange juice in the morning are good ways to start your day with vitamin C You can also add breakfast oats fortified with this vitamin to yogurt to make daytime snacks Fruit or vegetable rich in vitamin C is an ideal snack, which can be stored in the refrigerator and used at any time Replacing lettuce in salads with spinach is a great way to add more vitamin C to your diet Tomatoes, bell peppers, oranges and strawberries are all ideal sources of this vitamin, which can be seasoned with bell peppers and improved color in spinach salad In addition, you can also use berries, kiwifruit, citrus fruits and mango to make healthy fruit desserts rich in vitamins Cauliflower and lemon are both rich sources of vitamin C cauliflower and lemon juice can be used to make healthy vegetables Don't overcook the vegetables, otherwise the food will lose this vitamin Sweet potato is another kind of food rich in vitamin C, which can be used to replace the potato for dinner Many people also like to sprinkle cinnamon on the roasted sweet potato for seasoning Vitamin C was discovered in 1932, before millions of sailors died of leukemia High doses are not good, but studies have found that most adults benefit from 40-300 mg of vitamin C a day As with any health care product, you should consult your doctor before taking vitamin C health care product, because excessive use will cause adverse reactions such as stomach pain and diarrhea.