Iron is essential for the cells in your body to survive and grow. Vitamin C can help reduce the strength of your cold symptoms and fight off illness-causing viruses and bacteria. Our body needs vitamin C to make collagen, a vital protein which forms part of the connective tissue we need to heal wounds. Vitamin C keeps us healthy in the following ways: The juice from one lemon contains around 30 mg of vitamin C, which is 33% of the 90 mg recommended daily allowance (RDA) for males, and 40% of the 75 mg RDA for females, according to the Office of Dietary Supplements at the US National Institutes of Health.
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