Vitamin C is one of many antioxidants that block some of the damage caused by free radicals (Free radicals are made when the body breaks down food or when you are exposed to tobacco smoke or radiation). The buildup of free radicals over time is largely responsible for the aging process, and they may play a role in cancer, heart disease, and conditions like arthritis. Vitamin C has also been shown to regenerate other antioxidants within the body, such as Vitamin E.
Vitamin C is needed to make collagen, which is required for the health and repair of various tissues in the body such as: skin, bone, cartilage, ligaments and tendons, blood vessel walls, and teeth.
"Higher blood levels of Vitamin C may be the ideal nutrition marker for overall health. The more we study Vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer." ~ Mark Moyad, MD, MPH, of the University of Michigan.
Facts about Vitamin C:
- The body does not produce, nor store, Vitamin C.
- Eating foods high in Vitamin C along with those containing iron, markedly increases Iron absorption.
- Vitamin C (along with Calcium) plays a role in building, maintaining, and preventing the degeneration of bone.
- The ideal dose of Vitamin C may be much higher than the recommended dietary allowance. According to Moyad (MD, MPH), 500 mg daily of Vitamin C is ideal for optimal health. (Source)
- The average person does not meet the daily recommendation of Vitamin C through food because the Standard American Diet (SAD) is lacking in fruits and vegetables.
- Smokers, and those in contact with second and third hand smoke, need 35 mg more Vitamin C than the average person.
- Drinking large quantities of alcohol will cut a person's Vitamin C absorption in half.
What are good sources of Vitamin C? (Source)
Food | Amount | Vitamin C (mg) |
Papaya | 1 papaya | 188 |
Guavas | 1 Guava | 126 |
Sun Dried Tomatoes | 1 cup | 112 |
Green Hot Chili Peppers | 1 pepper | 109 |
Sweet Red Pepper | 1/2 cup raw | 95 |
Kiwi | 1 kiwi | 84 |
Acerola Cherries | 1 cherry | 84 |
Oranges | 1 orange | 83 |
Broccoli | 1 cup | 81 |
Kale | 1 cup | 80 |
Pineapple | 1 cup | 79 |
Grapefruit Juice | 3/4 cup | 70 |
Red Hot Chilli Peppers | 1 pepper | 65 |
Sweet Green Pepper | 1/2 cup raw | 60 |
Cantaloupe | 1 cup | 57 |
Mangoes | 1 mango | 57 |
Red Cabbage | 1 cup | 51 |
Cauliflower | 1 cup | 46 |
Banana Peppers | 1 pepper | 38 |
Clementines (tangerines) | 1 clementine | 36 |
Garden Cress | 1 cup | 35 |
Turnip Greens | 1 cup | 33 |
Lemons | 1 medium | 31 |
Tomatoes | 1 medium | 29 |
Potato | 1 medium, baked | 17 |
Brussels Sprouts | 1 cup | 16 |
Black Currants | 1 Tbsp | 13 |
Strawberries | 1 strawberry | 11 |
Spinach | 1/2 cup cooked | 9 |
Coriander | 1 tsp | 6 |
Green Peas | 1/2 cup cooked | 8 |
Fresh Parsley | 1 Tbsp | 5 |
Fresh Thyme | 1 Tbsp | 4.75 |
Cayenne Pepper | 1 tsp | 2 |
Chili Powder | 1 tsp | 2 |
Chives | 1 Tbsp | 2 |
Ground Cloves | 1 tsp | 2 |
Dried Basil | 1 Tbsp | 1.8 |
Dried Rosemary | 1 Tbsp | 1.8 |
Saffron | 1 tsp | 1 |
How much Vitamin C do we need? (Source)
Life Stage | Amount (mg) |
Birth to 6 months | 40 |
Infants 7 - 12 months | 50 |
Children 1 - 3 years | 15 |
Children 4 - 8 years | 25 |
Children 9 - 13 years | 45 |
Teens, Boys 14 - 18 years | 75 |
Teens, Girls 14 - 18 years | 65 |
Adults, Men | 90 |
Adults, Women | 75 |
Pregnant women | 85 |
Breastfeeding women | 120 |
What is the Tolerable Upper Intake Levels of Vitamin C? (Source)
Life Stage | Amount (mg) |
Children 1 - 3 years | 400 |
Children 4 - 8 years | 650 |
Children 9 - 13 years | 1200 |
Teens 14 - 18 years | 1800 |
Adults | 2000 |
The risk of developing Vitamin C Deficiency is increased in:
- Individuals with limited food variety.
- Individuals with a medical condition that affects the body's ability to digest and absorb food such as Crohn's disease and ulcerative colitis.
- Individuals with cancer, end-stage renal disease (kidney failure), or those with chronic hemodialysis.
- Smokers. Smoking affects the absorption of vitamin C from foods and also vitamin C is used up in the body more quickly in those who smoke.
- Pregnant and breast-feeding women because they need higher amounts of vitamin C.
- Infants fed evaporated or boiled milk.
Snack and Meal Ideas for optimal Iron Absorption (Vitamin C + Non-Heme Iron):
- Power Packed Bagel topped with Sundried Tomato Basil Cashew Cheese Spread, served with fresh fruit (from list above) or topped with fresh tomatoes
- Chocolate Breakfast Bars for Toddlers paired with fresh fruit (from list above)
- 1 Pot Chickpea, Lentil, and Butternut Stew served with fresh fruit (from list above) or kale/spinach salad with citrus dressing
- Baked Potato topped with Broccoli and Feel Good Cheese Sauce
- Quinoa Cake Stackers topped with Marinara Sauce or Fresh Tomatoes and Spinach
There are a lot of other combinations you can create by comparing the above list of Vitamin C rich foods and Iron rich foods. Have fun with it!
Please also note that I am not a trained doctor, nor certified nutritionist. The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.
To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.
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