Vitamin C is very important both for its antioxidant effects and also its enzyme cofactor contributions.
The best sources of vitamin C are from both vegetables and fruits.
Vitamin C is also known as ascorbic acid. It can be taken up by ingesting foods rich in vitamin C because it’s a water-soluble nutrient.
While in the U.S. and Canada vitamin C deficiency is rare, it’s still important to make sure you’re getting your Recommended Daily/Dietary Allowance (RDA).
For those who don’t have the time to track everything they eat, you can also use vitamins or supplements.
According to the National Institutes of Health, how much a person needs in RDA depends on their gender and age.
For children aged 1 to 3 years old a dose of 15 milligrams per day is recommended. Children between the ages of 4 and 8 need 25 milligrams per day.
Those between the ages of 9 to 13 need 45 milligrams per day.
For teenage boys up to age 18, the requirement is 75 milligrams per day. For teenage girls, the requirement is 65 milligrams per day. Adult men need 90 milligrams per day and adult women need 75 milligrams per day. Pregnant women need 85 milligrams per day and breastfeeding women require 120 milligrams per day.
Keep in mind that along with your diet, exercise will always be an important component of one’s overall health. If you are looking for an exercise routine, look no further. Go PRO today for access to certified personal trainers, workout plans, and more.
What Are Some of the Foods with Vitamin C?
When you think of foods with the highest amount of vitamin C, many of us would probably say oranges. While oranges do have a sufficient amount of vitamin C- 78% per 100-gram serving- they don’t have the highest amount. There are many other foods with high amounts of vitamin C.
Green and red hot chili peppers actually have a high amount of vitamin C per serving. Averaging around 240% DV per 100-gram serving, hot chili peppers definitely give you punch of vitamin C and spice!
Peppers seem to have a common theme when it comes to vitamin C. Bell peppers, like hot chili peppers, have a large amount of vitamin C per serving in which red bell peppers contain 169% DV per 100-gram serving.
Another great food packed with vitamin C is guava. A single guava can contain 228 mg of vitamin C per 100 grams.
Broccoli and brussels sprouts also have a lot of vitamin C per 100-gram serving. One-half cup of cooked broccoli provides 57% DV per 100-gram serving while a half cup of brussels sprouts provide 54% DV per serving.
Another great source of vitamin C is the kiwi. Kiwi fruit has a tangy taste much like bananas, but actually has more vitamin C than an orange! One medium kiwi contains 71 mg of vitamin C which equates to 79% of the DV.
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What Happens When Your Body Is Deficient in Vitamin C?
Although this is now a rare occurrence, one of the side effects of deficient vitamin C ingestion is a medical condition called scurvy.
Some of the symptoms of scurvy are the following:
- inflammation of the gums
- fatigue
- joint pain
- small purple or red spots on the skin
- poor wound healing
- coarse hair
Some additional signs of scurvy can include depression, loss of teeth, and bleeding gums. If not treated, people with scurvy can develop anemia and it can become fatal. Scurvy used to be a common ailment centuries ago when travel by ship took many years and those on board were unable to ingest fresh fruit.
What Are Some Benefits of Vitamin C?
There have been studies that show those people who consume large amounts of vitamin C from fruits and/or vegetables may have a lower risk of getting certain cancers. These cancers are breast, lung and colon cancer.
There also seems to be a connection with cardiovascular disease and the consumption of vitamin-rich foods. Those who eat foods packed with vitamin C tend to be at a lower risk for cardiovascular disease.
Cataracts and age-related macular degeneration (AMD) are two main causes of loss in sight for the older generations. Some studies suggest that those individuals who take supplements with vitamin C have a lower chance of getting cataracts or AMD.
Certain amounts of vitamin C can help fight off common colds at bay or at least keep them from sticking around too long.
Keeping yourself healthy and free of sickness can be as simple as eating the right foods, especially foods rich in vitamin C.
Your diet is important but remember that a consistent exercise routine can also contribute greatly to your health. Get started on your fitness journey today by Going PRO and gaining access to certified personal trainers, workout plans, goal trackers, and more!