Q: I was wondering why vitamin C is so important for people’s health. I’m learning about nutrition in one of my classes right now (I go to High Tech Middle School). My mom and dad like your website and said I should write to you and ask. Oh, we have a big garden at home (I think you helped them build it) so if vitamin C is important, I need to know what I should be picking. Thanks for answering my question!

Johnston C. Student at High Tech Middle School San Diego California

Garden Eats: That’s an awesome question Johnston, so glad you wrote to us! Also great to hear you’re learning about nutrition in your school! While all vitamins and minerals work together to keep us healthy, vitamin C is a big one! It has many jobs and functions to help keep us healthy everyday.

The awesome thing about vitamin C is that it is abundant! Found in so many foods in such high values, none of us should really have trouble getting enough. Lucky for you your parents are gardeners! You’ll have access to just about all you’ll need.

When people think about vitamin C, citrus fruit is the top image that comes to mind. While those juicy fruits like oranges, lemons and limes are big sources of vitamin C, many other fruits and veggies contain adequate amounts as well. Check out the chart below to help you pick your vitamin C right from the garden!

You asked why vitamin C is so important for people’s health. Here are the big ones that apply to people of all ages:

• This one is a really important one to remember: regulates and boosts the immune system. This means it helps with colds, flus and wound healing. Helps with all aspects of the immune system.
• After surgery or an injury vitamin C assists in building new tissue and removing metabolic waste from the body.
• Helps regulate many common diseases such as asthma, diabetes, alzheimers, autism, alcoholism and many auto-immune related concerns.

As I mentioned earlier, vitamin C also works with other vitamins and minerals to help maintain your health.

• Vitamin C helps your body absorb iron from other foods.
• Helps reduce toxic affects of other vitamins when used in therapeutic ranges (such as vitamin A often is).
• When combined with flavonoids, absorption of vitamin C itself is enhanced. Many foods containing C also contain flavonoids.

Here’s Your List of C Containing Foods

Acerola
Apricots
Cherries
Persimmon
Pomegranate
Cherimoya
Watermelon
Strawberry
Blueberry
Blackberry
Starfruit
Raspberries
Prickly Pear
Pineapple
Mango
Passionfruit
Mulberries
Olives
Grapes
Amaranth Leaves
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Green Pepper
Kale
Swiss Chard