Vitamin C, also known as ascorbic acid, is a water soluble nutrient needed by the humans for collagen formation in bones, blood vessels, muscles, and cartilage. This vitamin is also required by the human body for iron absorption and is recommended along with iron supplements for people affected with anemia. In addition to all these benefits, vitamin C is also required for healing wounds and repair of teeth and bones.

Vitamin C is not producible by the human body on its own and needs to be taken from external sources such as watermelon, cabbage, winter squash, Brussels sprouts, papaya, cranberries, pineapples, and red peppers.

Deficiency of vitamin C in the body can lead to health complications such as anemia, possible weight gain due to slowed metabolism, easy bruising, bleeding gums, dry and splitting hair, and nosebleeds.

The recommended daily intake (in milligrams) of Vitamin C is as follows:

Infants and Children

    * 0 – 6 months: 40 mg/day

    * 7 – 12 months: 50 mg/day

    * 1 – 3 years: 15 mg/day

    * 4 – 8 years: 25 mg/day

    * 9 – 13 years: 45 mg/day

Adolescents

    * Girls 14 – 18 years: 65 mg/day

    * Boys 14 – 18 years: 75 mg/day

Adults

    * Men age 19 and older: 90 mg/day

    * Women age 19 year and older: 75 mg/day

It is worthwhile to note here that smokers (male or female) and pregnant women need higher amounts of Vitamin C than others and it is highly recommended that you seek qualified medical advice before putting vitamin C pills or vitamin C supplements to your diet.

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If you think healthy eating is all about just having good food on the plate on finishing it, you need to think twice as eating healthy is all about what you eat and how you eat.

Before we read any further, it is important for us to note that healthy eating starts with the mind and ends with the food reaching your body. Unless you are positive about the food you eat, you will not benefit from it. Moreover, healthy eating habits can go a long way in creating and maintaining high standards of attaining optimum value from what you eat.

Food must be eaten at a slow pace and not in a hurry. It is recommended that you do not indulge in mindless eating by having the food in front of a TV or computer. Scientific studies in the past have suggested that eating with other people can improve social behavior to a considerable extent. In order to feed your body in the best possible way, small meals (4-6) throughout the day are suggested as they keep the energy levels up and the metabolism going.

Some of the  you can include in your daily diet include greens packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K; Food products high on monounsaturated fats from plant oils like peanut oil, canola oil, and olive oil are recommended for best nutrition and beans, nuts, seeds, peas, tofu, and soy products can be excellent sources of protein.

Reconnect the joy of eating and enjoy all flavors of food by going slow and there could be any better way to get optimum value from what you eat.

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