Vitamins Guide – VITAMIN C

Vitamin C-Rich Foods to Boost Your Vitamin C Levels

Much is known about Vitamin C, which is also called Ascorbic Acid.

An Interesting fact:

The word ascorbic comes from ‘away from’ + ‘scorbic,’ from Medieval Latin’ scorbuticus,’ which was the seafarer’s bane called scurvy. Their gums bled from the lack of vitamin C on long voyages, and the poor sailors didn’t know that their illness was due to them not eating enough vitamin C-rich foods. 

Vitamin C is water-soluble, and CANNOT be stored in the body, so we must consume it regularly. It is an antioxidant needed for over 300 known metabolic reactions, such as in collagen production. In addition, we know it is essential for healthy bones, skin, teeth, and reproduction. That is why we must eat plenty of vitamin C-rich foods.

Vitamin C RDA

The recommended daily allowance of vitamin C is 90 mg for men and 75 mg for women. We should all eat more vitamin C-rich foods.

An Antioxidant

The primary role of vitamin C is as an antioxidant and for regenerating other antioxidants such as vitamin E. High vitamin C intake is linked to protection against heart disease and stroke. In addition, as an antioxidant, it mops up free radicals that can cause genetic mutations leading to cancers.

Vitamin C and Iron

As vitamin C increases iron absorption, it’s a good idea to wash down iron-rich foods or iron supplements with a glass of fresh orange juice. Orange juice is one of the best vitamin C-rich foods.

Benefits of Eating Vitamin C-Rich Foods 

Vitamin C Deficiency

Mild vitamin C deficiency causes frequent colds and other infections, weakness, and muscular and joint pain. Severe deficiency leads to scurvy. A minimum of 10 grams of the vitamin will prevent scurvy. Scurvy is caused by the reduced conversion of the amino acid proline to hydroxyproline, which is needed in collagen production. So now you understand why we need to eat plenty of vitamin C-rich foods.

Excess Vitamin C 

Too much of the vitamin can cause indigestion and has a laxative effect via Acid Rejection Syndrome, triggering flatulence, diarrhea, discomfort, and inflammation. As always with supplementation, if you are on prescribed pills and potions, consult your physician before taking any vitamin supplements.

Five Vitamin C-Rich Foods

Below is a list of five vitamin C-rich foods:

Vitamin C-Rich Foods: Strawberries

Strawberries are not only a delicious and sweet treat, but they are also packed with vitamin C. One cup of sliced strawberries contains a huge 97 mg of vitamin C, which is more than the recommended daily intake for most adults. Strawberries are also a good source of fiber, folate, and potassium. Try adding sliced strawberries to your morning oatmeal or yogurt, or enjoy them as a refreshing snack on their own.

Antioxidants

In addition to their high vitamin C content, strawberries contain antioxidants that can help protect your cells from damage caused by free radicals. These antioxidants may also have anti-inflammatory properties, which can help support a healthy immune system. Plus, strawberries are low in calories and sugar, making them an excellent option for anyone looking to maintain a healthy diet. So next time you’re looking for a sweet and nutritious snack, reach for some fresh strawberries and enjoy all the benefits they offer.

As you now know, vitamin C is a vital nutrient that plays a crucial role in maintaining a healthy immune system. Luckily, plenty of delicious foods are rich in this powerful antioxidant. In this post, we’ll explore five vitamin C-rich foods you can easily incorporate into your diet.

Vitamin C-Rich Foods: Oranges

Oranges are the most well-known source of vitamin C and for good reason. Just one medium-sized orange contains about 70 mg of vitamin C, which is a good chunk of the recommended daily intake for most adults. Plus, oranges are a convenient and portable snack that can be enjoyed on the go. For example, try slicing an orange into wedges and packing them in your lunch for a healthy and refreshing midday snack.

Other nutrients in oranges

In addition to being a definitive source of vitamin C, oranges also contain other essential nutrients like fiber, folate, and potassium. And while many think of oranges as a winter fruit, they are available year-round. So, whether you’re enjoying a juicy orange in the middle of summer or using its zest to add flavor to a winter dish, you can feel good knowing you’re getting a healthy dose of vitamin C.

Vitamin C-Rich Foods: Bell Peppers

Bell peppers are not only a colorful addition to your meals but are also packed with vitamin C. In fact, one medium-sized red bell pepper contains about 152 mg of vitamin C, which is more than twice the recommended daily intake for most adults. Bell peppers are also a versatile ingredient that can be added to salads, stir-fries, and even stuffed with your favorite fillings for a healthy and delicious meal.

More nutrients in Bell Peppers

In addition to their high vitamin C content, bell peppers are also a good source of other essential nutrients, such as vitamin A, potassium, and fiber. They are also low in calories, making them an excellent option for those looking to maintain a healthy weight. Whether you prefer red, green, yellow, or orange bell peppers, incorporating them into your diet is an easy way to boost your vitamin C intake and other essential nutrients. So next time you’re at the grocery store, pick up a few bell peppers to add color and nutrition to your meals.

Vitamin C-Rich Foods: Kiwis

Don’t let their small size fool you – Kiwis are packed with nutrients, including vitamin C. One medium-sized Kiwi contains about 64 mg of vitamin C, which is way more than half of the recommended daily intake for most adults. Kiwis are also a good source of fiber and potassium, making them a great addition to your diet. Try adding sliced Kiwi to your morning yogurt or smoothie for a tasty and nutritious boost.

There’s more to Kiwi than meets the eye

In addition to being a great source of vitamin C, kiwis also contain other essential nutrients like vitamin K, vitamin E, and folate. They are also low in calories, with just 61 calories per medium-sized fruit. Kiwis are also a good source of antioxidants, which can help protect your cells from damage caused by free radicals. So, if you’re looking for a tasty and nutritious way to boost your vitamin C intake, be sure to add some kiwis to your diet.

Vitamin C-Rich Foods: Broccoli

Broccoli is a cruciferous vegetable that is not only delicious but also incredibly nutritious. One cup of chopped broccoli contains a huge 81 mg of vitamin C, which is more than the recommended daily intake for most adults. Broccoli is also a good source of fiber, vitamin K, and potassium. Try roasting broccoli with garlic and olive oil for a tasty and healthy side dish, or add it to your favorite stir-fry recipe.

Sulforaphane

In addition to being a great source of vitamin C, broccoli is also rich in other important nutrients. In particular, it contains sulforaphane, a compound shown to have anti-cancer properties. Broccoli also contains lutein and zeaxanthin, two important antioxidants for eye health. And because it is low in calories but high in fiber, broccoli is a great food to include in a weight loss diet. So next time you’re looking for a healthy and delicious vegetable to add to your plate, consider broccoli.

A Vitamin C Olde Tale

We primates CAN’T make vitamin C, but all other animals can. That’s because primates lack the enzyme called L-gluconplactoneoxidase needed to make vitamin C (BTW: all enzyme names end with the three letters –ase to distinguish them from other proteins). Goats weigh as much as us, yet produce up to 13 grams of vitamin C in their bodies each day because they have that enzyme.

Prehistoric Times

It’s thought that a genetic mutation occurred quite some time ago, causing primates to suffer from ‘hypoascorbemia,’ which results in scurvy. In addition, this genetic defect increases primate susceptibility to viral infections, elevated cholesterol levels, heart disease, and cancer caused by stress.

84+ Pure Plant-derived Minerals

After the mutation, our simian ancestors had all the 84+ minerals God gave them in the plants they ate, such as purslane, just 3 ounces of which contained 12 mg vitamin E, 27 mg vitamin C, and 2 mg beta-carotene. It has been estimated that our ancestors ate close to 400 mg of vitamin C daily. So, they had no problem with vitamin C deficiency. In contrast, we struggle to get the 75 to 90 mg RDA today. Is that why we keep going to the health clinic?

Vitamin C Supplementation

Due to vitamin C being not made by the body, it is wise the top-up with vitamin C via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B1. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

Pure Vitamin C Supplements

References:

1. PubMed 8568117

2. PubMed 19273781

See also:

Vitamin A; Vitamin B1; Vitamin B2; Vitamin B3; Vitamin B5; Vitamin B6; Vitamin B7; Vitamin B12; Vitamin  C; Vitamin D

Synonymous terms: vitamin c rich foods; the most vitamin c rich foods

HOME