Benefits of Vitamin C
As Antioxidant it reduces oxidative stress in your body.
Helps promote production of white blood cells
It plays a primary role in the health and integrity of your
Vitamin C boosts iron absorption.
Studies have found vitamin C to play a role in preventing
How much do you need?
The Recommended Daily Allowance (RDA) of vitamin C 15
mg-120 mg per day. When you consume vitamin C in moderate amounts under 180 mg
your body absorbs 70-90% of it. When you taken higher amounts like 500 mg to
1000 mg via supplements, absorption rates drop to less than 50%.
If you don’t get enough
Not getting enough daily vitamin C has well-established
negative health effects. The primary consequence of vitamin C deficiency is
scurvy, a disease in which people experience fatigue, skin rash, open and
unhealing sores, bleeding gums, and bruising. If untreated, it can lead to
Can you get too much vitamin C?
The upper intake level is 2,000 mg per day.
The most common side effects of vitamin C, associated with
excessive intake, are digestive disturbances — like diarrhea, nausea,
and cramping — primarily due to unabsorbed vitamin C sitting in the
Good Foods for Vitamin C
Fruits and vegetables are very good sources of daily vitamin
C. But not as good as they use to be because of modern farming having depleted
soil quality around the world.
Here is a good list:
- 1 medium guava = 126 mg
- 1 medium red bell pepper = 152 mg
- 1 medium orange = 70 mg
- 1 cup of raw broccoli = 40 mg
- 1 small lemon = 30 mg
- 1 small papaya = 95 mg
- 1 cup of raw Brussels sprouts = 75 mg
- 1 cup of raw strawberries = 60 mg
- 1 kiwi fruit = 64 mg
- ¾ cup of diced pineapple = 48 mg
- 1 cup of frozen cauliflower florets = 21 mg
- 1 cup of raw cantaloupe = 57 mg
- 1 large tomato = 25 mg
Supplements are worth taking if you want to increase beyond RDA.
Support your immune system with Vitamin C