Vitamin C is an essential nutrient that our body cannot produce on its own, which means that we must make sure that we consume enough of it every day. Vitamin C, also known as ascorbic acid, has many health benefits, including fighting infections, healing scrapes and absorption of iron by the body. Vitamin C is also a powerful antioxidant, the body uses it to produce collagen, and it is an important immune stimulant. Vitamin C is also good for your skin!
HISTORY OF VITAMIN C
Vitamin C was discovered in the 1930s by a Hungarian biochemist named Albert Szent-Györgyi. The discovery took place hundreds of years after thousands of sailors on board ships died of vitamin C deficiency or scurvy.
FORMS OF VITAMIN C
Vitamin C is available in the form of supplements in many grocery stores and pharmacies and is also present in orange juice. But doctors say that most people should be able to consume all their necessary daily vitamin C through food.
FOODS RICH IN VITAMIN C
Foods rich in vitamin C include fruits and vegetables. Fruits with a high content of vitamin C include:
Guava
Papaya
Kiwi
Berries such as strawberries, blackberries and blueberries
Citrus fruits such as oranges, grapefruits, lemons and limes
Pineapple
Cantaloupe
Vegetables with a high content of vitamin C include:
Peppers: mainly red peppers and red and green chilies
Dark green leafy vegetables such as kale and mustard green
Broccoli
Cauliflower
Brussels sprouts
HOW MUCH VITAMIN C DO YOU NEED?
Doctors recommend that adults consume between 75 and 90 milligrams per day. An Orange contains on average about 70 milligrams of vitamin C. These amounts increase to 85 mg per day during pregnancy and to 120 mg per day during breastfeeding.
Some people will “megadose” vitamin C if they think they have a cold or flu. Studies show that in generally healthy adults, there are no major side effects due to the “mega dosage” of the vitamin. However, in adults taking 3,000 milligrams or more per day, symptoms such as diarrhea, an increased peril of kidney stones and increased iron absorption have been noted.
VITAMIN C FOR HOLISTIC HEALTH
Vitamin C is a nutrient necessary for the overall health of our body and our skin. Increasing your vitamin C intake in winter can be beneficial to prevent colds and flu. The next time you’re at the grocery store, try adding a few citrus fruits and crucifers to your cart.
