Getting enough Vitamin C is essential for our health, and the good news is it can be found in most fruits.
According to the NHS, vitamin C helps to protect cells and keep them healthy. It is also essential for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs.
A study by Oregon Health & Science University Doernbecher Children's Hospital found women who are unable to quit smoking during pregnancy can significantly improve the lung function of their newborns by taking vitamin C daily. Vitamin C has also been linked with reducing the risk of stroke.
All in all, it's a very important vitamin, but how much of it should we be incorporating into our diet?
The vitamin cannot be stored in the body, so you need to boost the amount in your system every day. According to the National Institutes of Health, the amount of vitamin C you need changes depending on your age:
1 - 3 years: 15 mg/day
4 - 8 years: 25 mg/day
9 - 13 years: 45 mg/day
Girls 14 - 18 years: 65 mg/day
Pregnant teens: 80 mg/day
Breastfeeding teens: 115 mg/day
Boys 14 - 18 years: 75 mg/day
Men aged 19 and older: 90 mg/day
Women aged 19 year and older: 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day
Although you can take supplements to boost your levels, vitamin C is commonly found in fruit, so you should be able to receive as much as you need from your diet. Click through the slideshow to see how much vitamin C your favourite fruit is giving you (you may be pleasantly surprised).
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How much vitamin c is in your fruit?
What happens if you don't have enough vitamin C?
Vitamin C deficiency can also lead to anemia, a lowered ability of the body to fight infection and heal wounds, gingivitis, nosebleeds, and joint pain.
Can you have too much vitamin C?
While vitamin C is essential it is important not to turn into an orange eating maniac. Taking large amounts (more than 1,000mg per day) can cause stomach pain, diarrhoea and flatulence.