This article covers vitamin C benefits, some vitamin C high foods and the recommended vitamin C daily intake for adults and kids. It also discusses overdose risks and gives advise on where you can get vitamin C online among other things.
What is Vitamin C
Vitamin C is a water soluble essential vitamin which means that the body cannot produce by itself. It is also known as ascorbic acid. It contributed immensely to the prevention of and treatment of scurvy. You can get it in some foods and also dietary supplements. The recommended daily intake for vitamin C is 75 milligrams for women and 90 milligrams for men (1).
Vitamin C High Foods
Vitamin C foods are mainly fruits and vegetables. Fruits include papaya, oranges, citrus fruits in general, grapefruit, mangoes, pineapples, strawberries, raspberries, blueberries, cranberries, plums, acerola cherries, guavas, blackcurrants, rose hips etc. Vegetables include spinach, kale, cabbages, broccoli, cauliflower, peppers, turnip greens, sweet potatoes, tomatoes, etc. (2)(3)
Today we’re going to talk about foods high in Vitamin C. Vitamin C is an important naturally occurring nutrient that we need on a daily basis. Studies have confirmed the need for Vitamin C to boost brain function, heal from injuries, and recover from illness. As a potent antioxidant for neutralizing free radicals, a diet lacking Vitamin C may cause health problems over time. In fact, the food and nutrition board at the institute of medicine recommend that we continue to consume Vitamin C foods every day. To really supercharge your diet with a major dose of this essential nutrient, you should eat melons, dark leafy greens like kale and spinach, broccoli, cauliflower, tomatoes, black currents, citrus fruits like oranges and lemons, bell peppers, guava, strawberries, kiwi, and papayas. Strawberries aren’t just a Vitamin C food, they’re also high in fiber and the antioxidants are responsible for reducing oxidated stress and protecting the heart from excess LDL cholesterol. Just one serving of strawberries holds about half of your daily needs of Vitamin C. Kiwi has more Vitamin C than an orange, and is high in flavonoids also. They also contain as much potassium as a banana. Studies have shown that children who eat Vitamin C rich fruits experience stronger respiratory tracts than children who don’t. Papayas are also an excellent source of Vitamin C with one serving holding 100% of your daily needs. Papaya is also high in Vitamin A. Aside from the fruits I’ve mentioned, a commonly overlooked source of Vitamin C can be found in many fresh herbs, such as cilantro, chives, thyme, basil, and parsley. Just one cup of fresh parsley has over 130 mg of Vitamin C. And thyme comes in first place with 160 mg in one cup. To learn more about natural remedies, vitamins and minerals and foods, and important health information, please visit us online at Global Healing Center.com.
Video: Foods high in vitamin C
Vitamin C Benefits
Vitamin C is credited with many impressive benefits. It is a powerful antioxidant. Antioxidants protect our cells from free radicals in the body. Free radicals are harmful to the human body. They are produced when the body is exposed to harmful substances such as radiation, smoke and even during the body’s process of breaking down food. The presence of free radicals predisposes the body to heart disease and various forms of cancer. (4)
Video: 4 impressive ways vitamin c benefits your body
Here is a summary of 5 vitamin C benefits:
1 Increased Immunity
Vitamin C has been shown to boost immunity in at least two ways. First it has been seen as a catalyst in production of lymphocytes (white blood cells). These are involved in fighting infections in the body (5). Secondly vitamin C is also present in the skin’s defence system where it works as an antioxidant neutralizing free radicals. In addition to boosting immunity to prevent infection vitamin C also helps in the healing process.
It has been observed that people who suffer from pneumonia show lower levels of vitamin C than other people. It is therefore intuitive to conclude that vitamin C supplements can speed up their recovery as evidenced in some studies (6). Secondly studies have also shown that vitamin C is likely to shorten the time a wound takes to heal (7).
Video: Can vitamin c boost immunity?
2 Helps in Iron Absorption in the Body
Studies have shown that vitamin C is likely to improve iron absorption. In one study, the results indicated how 100mg can improve iron absorption by as much as 67% (8). This is good news for people who are at the risk of anemia due to lack of sufficient iron in the body.
3 Reduces Risk of Heart Disease and Other Chronic Diseases
Many chronic diseases including heart disease are linked to high levels of free radicals in the body. Vitamin C, by eliminating these free radicals, helps to reduce the risk of heart disease and other chronic diseases.
4 Lowering of High Blood Pressure
Several studies have shown that vitamin C can help in lowering high blood pressure (9). One study in animals showed that that vitamin C helped lower blood pressure by relaxing the arteries from the heart (10). Studies in adult human beings have also indicated the vitamin c supplements can on average reduce systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg (11).
Even though this is good news, heart patients are advised not to rely solely on vitamin C supplements to manage their heart condition.
5 Help Prevent Gout
Gout is caused by the accumulation of uric acid in the blood. High amounts cause it to crystallize and subsequently form deposits in the joints. A number of studies have indicated that vitamin C may be helpful in reducing uric acid in the blood. The effect is to reduce the risk of gout or reversal of its effects if already there (12).
Vitamin C Deficiency
Lack of vitamin C can result in Scurvy. It starts with feelings of fatigue and weakness including soreness in the arms and legs. Over time this can degenerate to gum disease and bleeding from the skin, inability for wounds to heal, personality changes and finally death (13).
As explained earlier, vitamin C assists in iron absorption. Vitamin C deficiency will result in poor iron absorption. This can lead to anemia (14). Lack of vitamin C will also lead to oxidative stress and inflammation associated with a number of chronic diseases including cardio-vascular diseases (15).
Video: Vitamin c deficiency and symptoms
Recommended Vitamin C Daily Intake
Vitamin C dosage for adult men is about 90 milligrams per day whereas women who are neither pregnant nor breastfeeding require 75 milligrams. Since your body does not produce or store vitamin C, you must take it daily either in food or dietary supplements or both (16).
Vitamin C Dosage for Kids
According to the Food and Nutrition Board (FNB) and also the Institute of Medicine (IOM) of the National Academies the recommended vitamin C dosage for kids is as follows (1):
|Age||Recommended Daily Allowance (RDA)|
|Infants 0 to 6 months||40 milligrams*|
|Infants 7 to 12 months||50 milligrams*|
|Kids 1 to 3 years||15 milligrams|
|Kids 4 to 8 years||25 milligrams|
|Kids 9 to 13 years||45 milligrams|
* For infants: you should only give them vitamin C in formula and food.
Vitamin C needs for teenagers are different for girls and boys. Teenage girls require 65 milligrams per day whereas teenage boys require 75 milligrams per day.
Vitamin C Overdose Risk
Vitamin C is not necessarily toxic in high dosage. It is quite safe in foods however it is possible to have an overdose with supplements. You therefore need to be careful and ensure you follow the recommended dosage especially with kids.
According the FNB the tolerable upper limits for vitamin C for various ages are indicated below. If you go above these limits you are likely to show negative symptoms. The tolerable upper limit for infants is not clearly established (1):
|Age||Tolerable Upper Limit|
|Kids 1 to 3 years||400 milligrams|
|Kids 4 to 8 years||650 milligrams|
|Kids 9 to 13 years||1200 milligrams|
|Kids 14 to 18 years||1800 milligrams|
High vitamin C toxicity may result in diarrhea, nausea and abdominal pain in children. If you see these signs you need to consult your pediatrician as soon as possible for guidance.
Where to Get Vitamin C
There are various places where you can get vitamin C. First and foremost you can get it in fruits and vegetables and secondly you can buy supplements from supermarkets, pharmacists etc. Finally you can buy vitamin C supplements online at your convenience for delivery to your doorstep. You need to ensure that you use the recommended vitamin C daily intake.
We have researched on a number of health products online and only recommend those which we believe will be the best value for money and are from reliable suppliers. Such suppliers offer a money back guarantee in case you are not satisfied. We would like to disclose to you in good faith that some of the suppliers may reward us with a small commission for recommending them.
We are recommending two supplements which we believe are equally good but vary in composition of the ingredients. Both are very good in boosting immunity and contain Zinc. Zinc has been shown to alleviate symptoms of the common cold probably as it binds itself to the negatively charged carboxyl termini of the rhinovirus coat to block it from entering cells. This stops further reproduction of the virus.
Zinc Immune Defence
The Zinc Immune Defence formula contains vitamin C, vitamin A and vitamin E that help support and improve your immune system. It consists of aniseed flavored lozenges that dissolve in the mouth nourishing the palate with Zinc ions.
These are its main characteristics and benefits:
Immune Defence is suitable for adults and children above 12 years. It is to be taken daily to boost your immune system. Immune Defence is able to help you recover quickly from colds and also reduce high levels of stress which weaken the body’s immune system.
Immune System Boost
This supplement also has the following attributes; vegan, gluten free, hexane free, dairy free, non GMO, sugar free, no artificial colorants and no artificial flavors.
Here is what one customer had to say:
“Best Vitamin C I’ve ever taken”
This Vitamin C is the best I have ever purchased. I never hesitate when it’s time to reorder. Having used this product for at least a year, I’m sure it had something to do with the fact I didn’t get a cold or the flu even when all my family members came down with one or the other. I will always reorder this to have on hand & take it every day. Karl O. from Grand Rapids, MI
- National Institutes of Health (Office of Dietary Supplements)
- Mayo Clinic
- National Center for Biotechnology Information