Getting your Vitamin C

Why is Vitamin C important?

Vitamin C is considered an essential nutrient; meaning because our body does not naturally make it, we need to consume it on our diet. This vitamin is an antioxidant, playing a role in fighting against aging and diseases caused by free radicals. Vitamin C is also known for having healing properties. A sufficient intake promotes wound healing and maintenance of bone, cartilage, skin, and teeth.

Does Vitamin C heal the cold?

Although it’s a common practice to load up on citrus to prevent the common cold, there is no actual evidence proving that vitamin c treats it. However, vitamin C is an important nutrient to maintain overall health and healing.

What are sources of Vitamin C?

Some fruit sources of vitamin C include:

  • Citruses, such as oranges and grapefruits
  • Cantaloupe
  • Kiwi
  • Mango
  • Pineapple
  • Papaya
  • Strawberry, raspberries, blueberries, cranberries
  • Watermelon

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Vitamin C can also be found in vegetables such as:

  • Broccoli
  • Spinach and other leafy greens
  • Green & red peppers
  • Tomatoes
  • Winter squash

How does cooking these foods affect vitamin C amounts?

Cooking foods vitamin c rich foods has shown to decrease the amount of vitamin c in the food. It’s best to consume fresh fruits and vegetables to maximize their potential. If being cooked, steam or microwave lightly to retain some of the vitamin.

How much do I need?

It’s recommended for the average male to consume 90 mg/day and women 75 mg/day- and it’s super easy to meet this recommendation! Just one cup of pineapple has about 76 mg of vit c! Pregnant women, breastfeeding women, and smokers are recommended to consume an increased amount to meet increased needs.

You can find more information about vitamin C at:
http://www.dsm.com/products/quali-c/en_US/vitamin-c/recommended-dietary-allowance–rda-.html
http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-c
https://medlineplus.gov/ency/article/002404.htm

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