Vitamin C (ascorbic acid) is essential for overall health, and adding foods rich in this nutrient to your diet can provide a variety of benefits. Here are some ways to incorporate Vitamin C-rich foods into your daily meals and how they can help: 1. Boost Immune Health Vitamin C is well-known for its role in supporting the immune system. It enhances the production of white blood cells, which help fight infections. Sources: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, bell peppers. How to use: Add citrus fruits to smoothies, top your salads with bell pepper strips, or have strawberries as a snack. 2. Promote Skin Health Vitamin C helps with collagen production, which keeps skin strong and elastic. It also protects against damage from UV rays and free radicals. Sources: Broccoli, Brussels sprouts, tomatoes, kiwi. How to use: Roast Brussels sprouts as a side dish, or toss some broccoli into a stir-fry or salad. 3. Improve Iron Absorption Vitamin C helps your body absorb non-heme iron (the iron found in plant-based foods) more efficiently. Sources: Spinach, kale, tomatoes, bell peppers. How to use: Pair spinach or kale in salads with lemon dressing, or add bell peppers to a veggie stir-fry for an extra Vitamin C boost. 4. Promote Healthy Gums and Teeth Vitamin C is crucial for gum health and prevents scurvy, a disease caused by Vitamin C deficiency. Sources: Citrus fruits, tomatoes, and strawberries. How to use: Add some sliced strawberries or orange slices to your breakfast cereal or yogurt. 5. Support Healthy Aging Vitamin C is an antioxidant that helps protect the body from oxidative stress, which contributes to aging. Sources: Kiwi, mango, papaya, guava. How to use: Have a fruit salad with a mix of these tropical fruits for a refreshing snack. Incorporating Vitamin C-Rich Foods into Your Diet Smoothies: Blend fruits like oranges, berries, kiwi, and pineapple for a nutrient-packed smoothie. Salads: Add bell peppers, tomatoes, or citrus fruits to your salad for extra color and nutrients. Snacks: Snack on raw veggies like bell peppers or a citrus fruit. Side Dishes: Incorporate steamed broccoli or Brussels sprouts into your meals. By regularly consuming a variety of Vitamin C-rich foods, you'll be supporting your immune system, skin health, and overall well-being. #DrRangoliJirwankar#Dermatviewonvitc#vitaminCprofitforskin#dermatopinionaboutvitC#wagholi