What is Vitamin C, Benefits of Vitamin C and Foods high in vitamin C

You’ve heard about Vitamin C, but you are ready to learn about the benefits of Vitamin C? Vitamin C is…

You’ve heard about Vitamin C, but you are ready to learn about the benefits of Vitamin C?

Vitamin C is revered for being one of the most powerful antioxidants.  

Antioxidants battle free radicals in your body.  Free radicals can cause a host of diseases like cancer, heart disease, and even diabetes.  When we reduce the free radicals in our bodies, we can reduce our chances on contracting these diseases.   You can read more about antioxidants in my blog post here.

Vitamin C is an organic compound found naturally in many fruits and vegetables. Our bodies don’t store vitamin C.  It is considered water soluble and must be consumed on a daily basis.

Benefits of Vitamin C.

Suffer from high blood pressure? 
Studies show that vitamin C can lower both your systolic and diastolic blood pressure.

Are you at risk for heart disease? 
Consuming vitamin C can lower your risk of heart disease by about 25%!

Have high cholesterol?  
Vitamin C help lower our cholesterol levels.

Immune system need a boost? 
Vitamin C can increase your blood antioxidant level up to 30%.  This gives our bodies more of what it needs to fight off germs and infections.

Suffering from a cold?  
While vitamin C doesn’t prevent colds, studies show it reduces your symptoms by about 8% in adults and 14% in children.  It also lessons the duration of a cold by about 1-1 ½ days.

Vitamin C encourages the production of white blood cells and they help fight off infection in our bodies.

Suffer from anemia? (low iron)
Vitamin C increases the absorption rate of iron.  Consuming just 100 mg of vitamin C may help raise the iron absorption rate by as much as 67%.  That’s pretty significant.  You can easily get 100mg by eating 1 orange right before you take your iron supplement.  Or take with juice.

Do you suffer from gout?  
Consuming more vitamin C lowers the uric acid in your blood and therefore helps protect against gout attacks.  It may help reduce your gout flare ups by as much as 44%.

Want more Benefits of Vitamin C?

Trying to heal a wound?  
In order for our bodies to produce collagen, it needs vitamin C.  Collagen is a major component of our skin.  Collagen helps with skin renewal and regeneration which is critical for wound healing.

Starting to show sign of aging and fine lines?  
As stated above, vitamin C helps with collagen production.  More collagen means better skin renewal and regeneration.  With more collagen, you have younger, healthier looking skin and diminished fine lines and wrinkles.  Our bodies naturally make less collagen as we age so consuming more vitamin C can give it a production boost.

Do you battle inflammation and/or have psoriatic arthritis or osteoarthritis?  
Vitamin C helps to reduce inflammation associated with arthritic flare up and collagen helps protect the joints and cartilage from damage. 

Have trouble thinking clearly?  
Are you at risk for dementia?  Dementia is caused by inflammation near the brain, spine, and nerves and from oxidative stress.  Vitamin C is a powerful antioxidant and reduces inflammation thus lowering your risk of dementia.  Studies are showing that those with higher levels of vitamin C have better brain function and lower risk of cognitive decline.

Do you love to be in the sun?  
Worried about skin cancer?  Studies are showing great promise that when vitamin C is applied topically to the skin, it can greatly reduce the damage done by the sun and may help prevent skin cancer.  Studies are even showing vitamin C may kill basil cell carcinoma cells, the most common form of skin cancer, yet does no damage to the surrounding healthy skin cells.

Here’s an odd Benefit of Vitamin C

It’s really kinda mind blowing to think that this One. Simple. Vitamin has truly shaped the world in which we live in!  

Here’s how….  Battles were won or lost at sea depending on which crew had the most scurvy.  (disease caused by a lack of vitamin C) It is estimated that 3 times more sailors died from scurvy than from the American Civil War.  Battles at sea were truly won or lost based on the health of their crew and if they had scurvy or not.  Vitamin C has truly shaped the world in which we live!

How much Vitamin C should I consume?

The recommended daily allowance is 90mg per day.  The upper limit is about 2000mg.  Although mega doses may not be harmful, they can cause nausea and diarrhea. 

Now that I’ve shown you the benefits of vitamin C, let’s discover delicious ways we can consume more vitamin C.

Foods with Vitamin C

Fruits high in vitamin C include: oranges, grapefruit, clementine, strawberries, limes, lemons, kiwis, guavas, raspberries, blackberries, blueberries, pineapple, papaya, cantaloupe, mango, persimmons, and honeydew melon.

Vegetables high in vitamin C include: broccoli, sweet red or yellow peppers, brussels sprouts, cauliflower, carrots, cabbage, tomatoes, snow peas, kale, turnip greens, swiss chard, spinach, chili peppers, sweet potato, and white potato.  Also, winter squashes like acorn, butternut, pumpkin, delicata, banana squash (Georgia Candy Roaster) and hubbard are high in vitamin C.

Herbs with vitamin C include parsley and thyme.

I hope you learned more about the benefits from vitamin C and will consume more fruits and vegetables with vitamin C.  

Each week I post a new blog about a vegetable.  I have a Facebook group where we share recipes for that vegetable and if we like to eat it or not.  LOL  Be sure to join us! 

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Hi, I'm Jodie!

Hey there my friend! My name is Jodie Crandall and I’m a veggie loving certified health and nutrition coach on a journey to spread the word about how amazing veggies are for our health!  I am a self-proclaimed “plant-based meat eater” who has recently lost almost 50 pounds by eating more veggies!

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