Vitamin B7 Dances with Vitamin C
Vitamin C plays a crucial role in the absorption of biotin due to its involvement in collagen synthesis. Collagen is a protein that forms the structure of skin, hair, and nails, and it requires vitamin C for its production.
Biotin, also known as vitamin B7, is involved in metabolizing fats, carbohydrates, and proteins, contributing to the overall health of skin, hair, and nails. Therefore, adequate levels of vitamin C ensure optimal collagen production, which in turn supports the transport and utilization of biotin for maintaining healthy integumentary tissues.
Some of the best food sources of vitamin C include:
Citrus fruits such as oranges, lemons, grapefruits, and limes.
Kiwifruit, which contains even more vitamin C per serving than most citrus fruits.
Strawberries, which are not only rich in vitamin C but also provide other antioxidants and nutrients.
Bell peppers, particularly red bell peppers, which have a high vitamin C content compared to other vegetables.
Broccoli, a cruciferous vegetable that is rich in various vitamins and minerals, including vitamin C.
Brussels sprouts, another cruciferous vegetable that provides a significant amount of vitamin C.
Guava, a tropical fruit with an exceptionally high vitamin C content.
Papaya, which is not only a good source of vitamin C but also contains digestive enzymes and other beneficial compounds.
Tomatoes, especially when consumed in the form of tomato juice or cooked tomato products like tomato sauce.
Spinach and other leafy greens, which contain moderate amounts of vitamin C along with other essential nutrients.
In addition to these food sources, many fortified foods and supplements are available that provide vitamin C.
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