Wednesday September 5, 2018
What is Vitamin C?
Discovered in 1912, isolated in 1928, and synthesized in 1933, vitamin C is on the World Health Organization's List of Essential Medicines. Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin naturally present in most foods (especially raw fruits and veggies).
Why is Vitamin C Important for my Health?
Vitamin C also helps repair and regenerate tissues, protects the heart against disease, aid in the absorption of iron, and decrease LDL (“bad”) cholesterol and triglycerides.
Research also indicates vitamin C may help protect against free radicals, and help neutralize the effects of bad nitrites (preservatives found in some packaged foods). To read about good nitrites click here
Vitamin C is required for the biosynthesis of collagen (essential component for healthy skin), and L-carnitine (an essential amino acid). Vitamin C is vital antioxidant supporting the regeneration of other natural antioxidants like alpha-tocopherol (vitamin E). Natural antioxidants block some of the oxidation damage caused by free radicals. Click here to read more
Studies suggest that vitamin C may also be helpful for:
- Boosting the immune system
- Supporting healthy vision
- Soothing skin irritations
- Maintaining blood sugar levels already within a normal range
How much vitamin C do we need?
- Infants 0-6 months old, 40 mg per day
- Infants 7-12 months old, 50 mg per day.
- Toddlers 1-3 years old, 15 mg per day
- Children 4-8 years old, 25 mg per day
- Children 9-13 years old, 45 mg per day
- Male teens 14-18 years old, 75 mg per day
- Female teens 14-18 years old, 65 mg per day
- Adult Men, 90 mg per day
- Adult Women, 75 mg per day
- Pregnant women, 85 mg per day
- Breastfeeding women, 120 mg per day
What are the best sources of plant-based Vitamin C available?
They’re also high in fiber and natural antioxidants.
Citrus fruits (Oranges, grapefruits, lemons, limes) contain high amounts of vitamin C.
One medium orange contains approximately 70 mg.
Only one serving provides 100% of your daily vitamin C needs. Papaya are also high in vitamin A. Don’t like the taste of papaya?
Try a smoothie bowl or using papaya in your next fruit salad.
Bell peppers contain vitamin C as well as beta-carotene. Yellow bell peppers contain the most vitamin C with red peppers coming in second place. Bell peppers also aid the body in maintaining a healthy heart.
All leafy greens (Kale, mustard greens, turnip greens, watercress, chard, and spinach) are excellent vitamin C choices. Kale however, takes the number 1 spot. One serving of kale contains a whopping 130 mg of vitamin C.
Comparing that number to the daily requirement, 130 mg is all the vitamin C you need for one day.
Broccoli and Cauliflower
Raw or cooked, you can never go wrong with broccoli and cauliflower. One serving of broccoli contains approximately 90 mg of vitamin C. Cauliflower while not as colorful as some of our other foods high in vitamin C like red bell peppers, one cup of contains approximately 46 mg of vitamin C.
Noni Fruit Leather
Just one 2x2 inch square of Noni Fruit leather packs 15% of you daily value if vitamin C! Quite impressive. In addition to noni fruits’ vitamin C capabilities, one serving of Noni Fruit Leather contains a whopping 6,024 ORAC units (Click here to read more) Like the list above, consuming a variety of raw fruits and veggies is essential for good health.