How to get some extra Vitamin C
Vitamin C is a water-soluble vitamin that our body does not make or store on its own. The benefits of vitamin C include:
- Helps form an important protein used to make skin, tendons, ligaments, and blood vessels.
- Absorb important minerals
- Protects against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants.
- Fights against colds and supports the body to not create more complications. Try to take 1000 mg of Vitamin C to fight off an oncoming cold and 4000 mg per day to get rid of a cold that is already in your system.
Try to consume 1,000 mg of Vitamin C a day. If you have absorption issues you may need to consume a bit more. The main side effect of too much Vitamin C is loose stool.
Here are some quality sources.
- Red pepper: 1 cup raw: 190 mg
- Chili Pepper: 1/2 cup: 108 mg
- Broccoli: 1 cup raw: 81.2 mg
- Kale: 1 cup raw: 80 mg
- Brussels sprouts: 1 cup raw: 74.8 mg
- Peas: 1 cup raw: 58 mg
- Cauliflower: 1 cup raw, chopped: 46.4 mg
- Guava: 1 fruit: 377 mg
- Kiwi: 1 piece: 164 mg
- Strawberries: 1 cup: 89.4 mg
- Papaya: 1 cup, in pieces: 86.5 mg
- Pineapple: 1 cup, fresh: 78.9 mg
- Grapefruit: 1 cup: 71.8 mg
- Mango 1 cup: 45.7 mg
The most severe and now uncommon Vitamin C deficiency is scurvy, a disease resulting from the breakdown of collagen.
Signs and symptoms that you may be low in Vitamin C are:
- Skin Issues: Easy bruising, dry red spots on skin, rough and scaly,
- Gum issues: Swollen, bleeding, inflammation
- Slow wound healing
- Dry and splitting hair
- Immune system issues
- Joint pain
Get your C’s,
Heather Fleming, C.C.N