Health benefits of vitamin C and best natural sources

Health benefits of vitamin C and best natural sources ; Fresh, organic oranges like those pictured here are a great source of vitamin C, an essential nutrient for a healthy body.

Vitamin C is an antioxidant present in many fruits and vegetables. [ 1 ] Also known as L-ascorbic acid , vitamin C has a wide variety of uses in the body. It supports normal growth and development and helps the body repair damaged tissue. [ 2 , 3 ] Vitamin C also helps the production of collagen , a protein that is necessary for the health of the skin, cartilage, tendons, ligaments and blood vessels. [ 4 ]

say that vitamin C is beneficial would be an understatement. It influences the absorption of iron and helps fight free radicals that damage cells. [ 5 ] A 16-year study found that regular supplementation of vitamin C promotes heart health. [ 6 ] In addition, people who consume Foods rich in vitamin C or other antioxidants may reduce the risk of high blood pressure. [ 7 8 9 ]

high doses of vitamin C

The 1970s, the chemist and Nobel Peace prize Linus Pauling suggested that high doses of vitamin C may help prevent the common cold. [ 9 ] Many people swear by Pauling’s claim that vitamin C can stimulate the natural immune system , but research is not yet conclusive.

A number of studies have examined whether high doses of vitamin C can provide extraordinary therapeutic results. The results so far are inconclusive. However, animal studies have found that vitamin C can make more effective traditional therapies. [ 10 ]

Dietary sources of natural vitamin C

There are many types of foods are fortified with vitamins and vitamin C is usually in the mix. However, as all the vitamins, it is best to get your daily intake of organic, natural and best natural sources of vitamin C sources are fruits and vegetables. Some of the best foods for vitamin C. are presented [ 11 ]

Sources of vitamin C
and serving Size Vitamin C (mg / serving)
Red or yellow pepper, raw, 1 / 2 cup 95
orange juice, 3/4 cup 93
orange, 1 medium 70
grapefruit juice, 3/4 cup 70
kiwi , 1 medium 64
green pepper, oil, 1/2 cup 60
broccoli, cooked, 1/2 cup 51
Strawberries, fresh, sliced ​​1/2 cup 49
Brussels sprouts, cooked, ½ cup 48
grapefruit, half ½ 39
Broccoli, raw, ½ cup 39
tomato juice, ¾ cup 33
Melon, ½ cup 29
Col, cooked, ½ cup 28
Cauliflower, raw, ½ cup 26
Potato, baked, 1 medium 17
tomato, raw, 1 17
Spinach, cooked, 1/2 cup 9
green peas, frozen, cooked, 1/2 cup 8

daily intake of vitamin C

the amount of vitamin C a person needs can vary with factors such as age or if a person is smoking, pregnancy, or breastfeeding. These are the guidelines provided by the US Office of Dietary Supplements [ 12 ]

recommended daily amounts of vitamin C
Age women Man pregnant women female breastfeeding
0-6 months 40 mg 40 mg N / A N / A
7-12 months 50 mg 50 mg N / A N / A
1-3 years 15mg 15mg N / A N / A
4-8 years 25mg 25mg N / A N / A
9-13 years 45mg 45mg N / A N / A
14-18 years 65mg 75 mg 80mg 115 mg
19+ 75 mg 90 mg 85 mg 120 mg

Dangers of vitamin C deficiency

Many people might think “scurvy” is just pirate lingo, but actually is a disease caused by a lack of vitamin C. symptoms of scurvy include fatigue, illness gums, anemia, scaly skin, and easy bruising. [ 7 ] Vitamin C deficiency is rare in the United States these days, but some people remain at risk. [ 13 ]

People who receive very little variety in their food may not receive adequate nutrition. Normally when we hear “malnourished” many of us think “starve”, but what is more likely to mean is that a person is deficient in specific nutrients and that is affecting your health. Those who rely on a carnivorous diet could lose your daily quota of vitamin C such as meat and dairy products do not contain much of this essential nutrient. Babies fed evaporated or boiled milk cow can not get enough vitamin C, especially because cow’s milk is low in vitamin C, for starters. Breast milk and infant formula are the two best sources of vitamin C.

Some medical conditions may cause deficiency of vitamin C. injuries of the digestive tract or inefficiencies, genetic diseases and other problems can adversely affect not only the absorption of vitamin C, but nutrient absorption whole. [ 13 ] kidney disease and some cancers can also cause vitamin C. [ 14 ]

cigarette smoking is a bad idea for many reasons. One effect of the tissue damage is caused by the body using vitamin C at a faster rate than normal. As a result, smokers and people exposed to secondhand smoke may need an extra 35 mg of vitamin C daily. [ 13 ]

Vitamin C Supplementation

Generally, if you follow a balanced diet with fruit and vegetables, get all the vitamin C you need. If not, supplementation of vitamin C might be something to consider and discuss with your health care provider.

Note the difference between synthetic and natural vitamins . synthetic supplements are made with natural ingredients and no chemicals. They are made to mimic natural vitamins, but not everyone is convinced of its effectiveness. By contrast, natural supplements are made with ingredients extracted directly from natural sources.

Vitamin C supplements are generally available as ascorbic acid, sodium ascorbate or calcium ascorbate. [ 14 ] synthetic ascorbic acid and natural have similar properties, but I always recommend a natural, plant-based source. [ 15 16 ]

If your diet you are not providing enough vitamin C, consider that it is not providing all the other nutrients that your body requires, either. In this case, you may want to skip the supplement of vitamin C and find a solid multivitamin. I recommend IntraMAX® and I think, no doubt, is the best multivitamin available anywhere. It is a liquid organic formula, loaded with all the nutrients you need as well as a powerful antioxidant and immune system boosters. It is as complete as possible.

Where do you get your vitamin C? Supplements? A cold glass of orange juice? Let us know in the comments.


  1. “vitamin C”. MedlinePlus. USA National Library of Medicine, 9 Mar. 2016. Web. 11 Mar. 2016
  2. Zeratsky, Katherine, R. D., L. D. “too much vitamin C 😕 Is it harmful” Mayo Clinic on February 5, 2015. Web. 11 Mar. 2016
  3. “wounds.” University of Maryland Medical Center. University of Maryland, on January 5, 2015. Web. 11 Mar. 2016
  4. Boyera, N., Galey, and Bernard I., BA (1998) Effect of Vitamin C and its derivatives on the synthesis of collagen and crosslinking by human fibroblasts normal International Journal of Cosmetic Science., 20: 151-158. doi: 10.1046 / j.1467-2494.1998.171747.x
  5. Lynch, SR and Cook, JD (1980), INTERACTION vitamin C and iron Annals of the Academy of Sciences. new York, 355 :. 32-44. doi:. 10.1111 / j.1749-6632.1980.tb21325.x
  6. Osganian, S. K., M. J. Stampfer, E. Rimm, and D. Spiegelman. “Vitamin C and the risk of coronary heart disease in women.” ACC Current Journal Review 12.5 (2003): 27. PubMed. Web.
  7. “Vitamin C (ascorbic acid).” University of Maryland Medical Center. University of Maryland, July 16, 2013. Web. 11 Mar. 2016
  8. Juraschek, Stephen P et al. “Effects of vitamin C supplementation on blood pressure .: A meta-analysis of randomized controlled trials” The American Journal of Clinical Nutrition 95.5 (2012): 1079-1088. PMC. Web. 11 Mar. 2016
  9. Ness, A. R., D. Chee, and P. Elliott. “Vitamin C and blood pressure, an overview.” Hum Hypertens J Journal of Human Hypertension 11.6 (1997): 343-50. PubMed. Web. 11 Mar. 2016
  10. “High doses of vitamin C”. National Cancer Institute. National Cancer Institute on December 11, 2015. Web. 11 Mar. 2016
  11. Bobroff, Linda B., and Isabel Valentin-Oquendo. “Data on vitamin C.” University of Florida IFAS. University of Florida, n.d. Web. 11 Mar. 2016
  12. “Vitamin C Data Sheet for health professionals.” National Institutes of Health. US Department Health and Human Services February 11, 2016. Web. 11 Mar. 2016
  13. “Vitamin C Data Sheet for consumers.” National Institutes of Health. US Department Health and Human Services February 17, 2016. Web. 11 Mar. 2016
  14. Hoffman, Freddie Ann. “micronutrient requirements of cancer patients.” 55.S1 Cancer (1985): 295-300. PubMed. Web. 11 Mar. 2016
  15. “Micronutrient Information Center: Vitamin C :. Supplemental forms” Linus Pauling Institute. Oregon State University, 27 Nov. 2013. Web. 11 Mar. 2016
  16. Yung, Susanna, Michael Mayersohn, and J. Barry Robinson. “Absorption of ascorbic acid in humans :. A comparison between various dosage forms” 71.3 Journal of Pharmaceutical Sciences (1982): 282-85. PubMed. Web. 11 Mar. 2016


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