Vitamin C: Why It’s Important and How You Can Get It
Vitamin C, also known as ascorbic acid, is a vital nutrient your body needs to function correctly. It’s essential for growth, development, and repair of body tissues. It’s also involved in forming collagen, absorbing iron, and maintaining healthy bones and teeth.
This vitamin has many antioxidant properties and affects cells both inside and outside the body, meaning the possible health benefits are extensive and diverse.
Read on to discover more benefits of Vitamin C, the dangers of not getting enough, and how easy it is to get it in everyday foods!
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Some crucial ways Vitamin C works to maintain overall health include:
- Protects against Immune system deficiencies
- Strengthens immunity
- Aids in fighting infections and illnesses such as the common cold
- Offers defenses against cardiovascular disease and protects cardiovascular health
- Defends against eye disease
- Prevents wrinkles
- Reduces inflammation
- Can even offer protection against health conditions such as arthritis and cancer
How Much Vitamin C Do You Need?
Vitamin C deficiency is rare in most adults in developed countries as most produce has it. But, it does happen and can be caused by many different things. The most common causes are a poor diet, eating disorders, alcoholism, smoking, obesity, and severe mental illnesses.
So, how do you avoid a deficiency in this particular nutrient? And how much Vitamin C do you need for a healthy life?
Most experts recommend a daily amount of 65-90 milligrams (mg) a day for adults. However, others say the ideal amount is closer to 500 mg a day! Thankfully, vitamin C doesn’t stay stored in the body, so there are no considerable risks in ingesting too much Vitamin C. However, it’s best to avoid going over 2,000 mg daily as this can cause problems like diarrhea and nausea.
If you’re eating a healthy, rounded diet, then you may already be getting most of your daily Vitamin C. However, it’s possible your body needs a bit more, especially if you want to reach the ideal 500 mg a day.
Foods Naturally Rich in Vitamin C:
The two easiest and most accessible ways to get Vitamin C are through your diet and pill form. If you want to increase your intake through supplements, you may want to check your local health shop or pharmacy for a Vitamin C supplement. You can also check out liquid vitamin C to help boost your immunity and encourage the production of white blood cells known as lymphocytes and phagocytes in your body!
However, that might not be necessary!
Reaching the 65-90 mg goal is relatively simple and can be done through diet alone. A single cup of orange juice typically has over 90-130mg of Vitamin C. But this drink is also high in sugar, so it’s best to limit consumption.
This Marinated Kohlrabi Tomato Salad is PACKED with Vitamin C and FLAVOR!
Thankfully, there are many other EXCELLENT sources. Here are 15 foods rich in Vitamin C:
- Orange – 1 fruit: 69 mg
- Cantaloupe – 1 cup: 59 mg
- Broccoli – 1 cup: 74 mg
- Red Cabbage – 1 cup: 80 mg
- Red pepper – ½ cup: 95 mg
- Kiwi – 1 fruit: 70 mg
- Acerola Cherries – ½ cup: 820 mg
- Green Chili Pepper – 1 pepper: 109 mg
- Guavas – 1 fruit: 126 mg
- Thyme – 1 ounce: 45 mg
- Kale – 1 cup: 80 mg
- Brussel Sprouts – ½ cup: 49 mg
- Lemon – 1 fruit: 80 mg
- Papaya – 1 cup: 87 mg
- Strawberries – 1 cup: 89 mg
You can enjoy these fruits and veggies by themselves or find new, easy ways to get them into your diet each day! For example, making smoothies for a snack or a quick breakfast is a GREAT way to eat these fruits. Or, add some lemon to your water to get Vitamin C and stay hydrated and get many other health benefits.
You can also try a delicious new recipe, including broccoli, red pepper, Brussels sprouts, or thyme. Or, simply cut up some fruits and veggies to have on hand for a quick snack or to throw on top of your cereal or yogurt. You can also mix some dried fruit in a baggie with nuts for an easy snack.
Talk about healing foods! This Lemony Chicken + Broccoli Skillet is loaded with Vitamin C, Calcium, Protein, Warmth and Comfort! #Winning!
As you can see, Vitamin C is SO critical to living a healthy life and is found in many fruits, vegetables, and other foods. As long as you enjoy a rich, clean, and healthy diet, you will most likely reach your daily vitamin C needs.
Let me know in the comments your FAVORITE recipe that includes one of the 15 Vitamin C-rich foods!