7 Nutrients That May Not Be In Your Diet

Vitamin C: Vital Immune System Booster

Although vitamin C is not solely responsible for a healthy immune system, it is known to help the body combat germs and prevent cancer. It has to be noted, however, that cancer prevention through a proper diet focuses on consuming various types of food items containing different nutrients and not only vitamin C. What we already know about vitamin C tells us that this nutrient is vital for healthy connective tissue because it is important in the production of collagen which is a component of muscles, skin, and bones. Vitamin C can also help prevent cellular damage because like vitamin E, it is also an antioxidant.

Your vitamin C daily requirements are as follows:

* 90 milligrams – Men, 19 years old and up
* 75 milligrams – Women, 19 years old and up

Vitamin C cannot be stored by the body, neither can it be produced naturally in your body, hence, it is essential that it is taken in every day. Here are some vitamin C rich foods that you may include in your diet:

* sweet red pepper (raw) – ½ cup = 142 milligrams
* medium kiwi – 70 milligrams
* orange juice – 6 ounces – 61-93 milligrams
* strawberries (raw) – ½ cup = 49 milligrams
* cantaloupe (medium) – ¼ of the whole = 47 milligrams
* broccoli (cooked) – ¼ cup = 51 milligrams

Other than just vitamin C, these foods also provide potassium and fiber. Carotenoids can also be found in sweet red pepper and cantaloupe. Vitamin C consumption also helps in the absorption of iron from plant foods and iron-fortified grains.