It is a powerful antioxidant that is easy to find in a healthy, balanced diet. On
In fact, there are very few exceptions where humans need vitamin C supplements and, of course, should only be taken on a doctor's or dietician's recommendation.

On the other hand, this vitamin plays a crucial role in the body by
combating free radicals (responsible for accelerating skin ageing, causing oxidative stress and damage to cells), it helps the immune system to function properly. It helps the immune system to function properly, to produce collagen, to reduce tiredness and fatigue and also helps the body absorb iron.

Vitamin C deficiency may be rare (commonly known as scurvy) but it is not
impossible to occur. People most susceptible to this lack of vitamin C are usually smokers, people who do not eat a varied diet or those with health particularly intestinal. Associated symptoms are:

- Fatigue
- Weakness
- Pallor
- Difficulty in healing wounds
- Hair loss
- Bone aches
- Constant bruising
- Stress

Although humans cannot produce this vitamin naturally, it is relatively easy to
easy to consume it on a daily basis.

It is also important to know that an adult should consume between 75 and 90 milligrams of vitamin C per day, while a child's intake can vary between 15 and 45 milligrams. Regarding the consumption of fruit and vegetables rich in vitamin C, be aware and eat them at their freshest and, if possible, raw - so they don't lose nutrients.

Fruits rich in vitamin C
- Oranges
- Kiwi
- Guava
- Grapefruit
- Lemon
- Papaya

Vegetables rich in vitamin C
- Brussels sprouts
- Chilli
- Parsley
- Peppers
- Raw kale
- Raw Portuguese cabbage
- Sprouts
- Watercress
- Broccoli
- White cabbage
- Coriander
- Red cabbage

On the other hand, beware, because excessive consumption of vitamin C, although not common, can cause some gastrointestinal problems since the body can only absorb vitamin C up to a certain point.
Anyway, this is a vitamin which is essential for the organism and you should consume it daily!