What is Vitamin C?
According to experts, Vitamin C is one of the most effective and safest nutrients. It may not cure a common cold. However, it helps protect the body from eye disease, skin wrinkling, heart disease, immune system deficiencies, and prenatal health problems. Further, this vitamin has a 2000-mg tolerable upper limit intake for adults.
What are the benefits of Vitamin C?
Vitamin C, or ascorbic acid, helps the body grow, develop, and repair all damaged bodily tissue. In fact, this vitamin helps treat the Common Cold, Eczema, Flu & Stomach Flu, Health & Beauty, Illness Recovery, Stress, and Whipple Disease. Further, it is vital for the following bodily functions:
- Collagen formation
- Proper immune system function
- Iron absorption
- Bone, teeth, and cartilage maintenance
- Wound healing
In addition, Vitamin C protects the body from damage caused by harmful chemicals, or free radicals, within the environment. As a result, this vitamin helps to prevent these medical conditions:
- Cancer
- Heart disease
- Arthritis
Further, the body does not store Vitamin C. So, with the 2,000-mg daily tolerable upper intake limit, it is difficult to overdose. However, stay below this limit to prevent diarrhea and stomach upset.
Finally, Vitamin C deficiency is rare. Still, look out for these symptoms of deficiency:
- Weakness
- Loose teeth
- Bleeding
- Bruising
How much Vitamin C should you take?
According to Mark Moyad, MD, MPH, of the University of Michigan, adults need 500 mg of Vitamin C daily to stay healthy. While its RDA is only 75-90 mg daily. Unfortunately, only 10%-20% of adults meet this requirement through nine servings of fruits and vegetables every day. Because of this fact, Moyad recommends a daily dose of a non-acidic (prevents stomach upset) form of Vitamin C along with five servings of fruits and vegetables.
On the other hand, Dee Sanquist, spokeswoman for the American Dietetic Association, says that people should meet Vitamin C through nine servings of fruits and vegetables. Although it may be hard, the health benefits from Vitamin C as well as other minerals, vitamins, and phytochemicals in the food are more effective for disease prevention than a supplement to replace the servings.
What are good sources of Vitamin C?
A cup of orange juice is enough to meet Vitamin Cโs RDA requirement. However, to meet 500 mg of Vitamin C, try adding these foods to your diet:
| Food | Serving Size | Amount of Vitamin C |
|---|---|---|
| Broccoli (cooked) | 1 cup | 74 mg |
| Cantaloupe | 1 cup (8 oz) | 59 mg |
| Green Pepper | ยฝ cup | 60 mg |
| Kiwi | 1 medium | 70 mg |
| Orange Juice | 1 cup | 97 mg |
| Red Cabbage | ยฝ cup | 40 mg |
| Red Pepper | ยฝ cup | 95 mg |
| Tomato Juice | 1 cup | 45 mg |
