Vitamins are essential nutrients required by the body to carry out different functions. All the vitamins are required on a regular basis and failing to include them in the diet can lead to deficiency disorders. All vitamins (vitamin A, B, C, D, E, K) are found in foods gotten from plant or animal sources. Therefore, it is easier to gain all the required vitamins simply by having a balanced and nutritious diet. Benefits of Vitamin C One of the most important functions of vitamin C is that it helps in enhancing the immune system and contains elements that help in quick healing of wounds. Therefore, having a diet rich in vitamin C helps in prevention of infectious diseases like common cold to a great extent. C vitamin is a powerful antioxidant which prevents damage to the cells. Formation of collagen is yet another benefit of this vitamin. Collagen is a protein that helps in development of tissues in the body. Vitamin C aids in having a smooth and glowing skin, and is also essential for proper absorption of iron. Lastly, it is believed that having a regular intake of this vitamin helps in keeping certain types of cancer at bay. Lack of vitamin C can result in deficiency diseases like scurvy, poor healing of wounds and improper functioning of the immune system. List of Fruits Containing Vitamin C All citrus fruits contain high amounts of vitamin C.

• Oranges
• Strawberries
• Grapes
• Pineapple
• Avocados
• Tomatoes
• Bananas
• Blueberries
• Papaya fruit
• Apricots
• Grapefruit
• Cantaloupe
• Watermelon
• Mango
• Kiwifruit
• Lemonade
• Clementine

List of Vegetables Containing Vitamin C The following are the vegetable sources of vitamin C.

• Broccoli
• Cauliflower
• Spinach
• Cabbages
• Carrots
• Asparagus
• Turnip
• Onions
• Cucumber
• Celery
• Beets
• Cloves
• Sweet potato
• Kale
• Green beans
• Basil
• Green peas
• Brussels sprouts
• Parsley

The required dosage of vitamin C for children and teenagers is 40 - 60 mg/day. On the other hand, adults require up to 75 - 85 mg/day. As this vitamin is found in several foods, having a balanced diet and including these foodstuffs in your diet can help in fulfilling your daily requirement of vitamin C. There are also several vitamin supplements that can help in fulfilling the daily requirement. However, one should know that there are several side effects associated with vitamin supplements and hence, one should consult a doctor before going for them. People suffering from chronic disorders, pregnant women or older people should take vitamin supplements only under doctor's supervision. Also, there are high chances of suffering from vitamin C toxicity that can be caused due to overdose of vitamin supplements. So, one needs to be careful when going for vitamin supplements regularly. Nearly all these fruits are easily available in the market and hence, can be easily included in the diet. Lastly, as a concluding note, it can be said that having a balanced diet can help in prevention of all vitamin deficiency diseases. Take care!