While starch and vitamin C have little in common at first glance, they are both nutrients your body needs from your diet. Starch is a carbohydrate that your body can use for energy; vitamin C is a vitamin it needs to make collagen and build a strong immune system. A well-rounded diet incorporates both starch and vitamin C.
Starch
According to the CDC, starch is one of the carbohydrates your body uses to make glucose, the fuel that your cells use to make energy. Starch is a complex carbohydrate, which means it must be broken down through digestion before it is turned into glucose. Starch is not inherently fattening, although it can be found in processed foods low in nutrients. However, starch is also found in fruits and vegetables, a valuable part of a balanced diet.
Vitamin C
Vitamin C, also called ascorbic acid, is an antioxidant your body uses to protect cells from damaging free radicals, substances produced naturally in your body which have harmful effects on your cells. This can help boost your immune system, keeping you healthier. According to the National Institutes of Health, your body also uses vitamin C to make collagen, which is used to build tissues like your skin and the tissues that connect your joints. You also need vitamin C to facilitate iron absorption.
RDI
You should make sure that between 45 percent and 64 percent of your daily calories are from carbohydrates, including starches. This works out to between 900 and 1,300 calories from carbohydrates for a diet of 2,000 daily calories. For vitamin C, the average adult male needs 90 mg daily, while women need 75 mg.
Sources
Starch is found in vegetables like potatoes, legumes, yams and corn. It is also found in whole grains and whole grain products, like cereal, bread and pasta. Vitamin C is also found naturally in a variety of fruits, including citrus fruits like oranges and grapefruit, kiwis, cantaloupes and strawberries. Vegetables rich in vitamin C include broccoli, potatoes and tomatoes. In addition, many fortified foods, like cereals and some breads, contain both starch and vitamin C.
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