Vitamin Guide A to Zinc: Vitamin C

orangeThis week the Vitamin Guide continues through vitamins A to Zinc with vitamin C. Click here to read about last weeks topic of vitamin B12. Vitamin C is essential for our bodies as it helps with the formation of our bones, muscle, teeth and skin. It is also important to note that unlike most animals, we as humans do not have the ability to make our own vitamin C, and therefore must get it through our diet. Vitamin C helps with resistance to infection and with healing wounds, and in most recent research it has shown that vitamin C is useful in lowering cholesterol and fat levels in blood.

Fruits and vegetables are the best sources for vitamin C; although I myself take a supplement as it ensures I get the right amount my body needs daily. Being that vitamin C may also protect against certain types of cancer and heart disease you should be sure to eat the following foods to get your daily dose:

  • Peppers
  • Oranges/Orange Juice
  • Grapefruit
  • Broccoli
  • Kale
  • Kiwi

Additional good sources include brussel sprouts, cabbage and tangerines.

The recommended dietary allowance is as follows:

  • Adolescents 14-18 years old: 65-75mg/day
  • Adults 19 years and older: 75-90mg/day
  • Pregnancy: 80-85mg/day

Examples of how to reach the daily dietary allowances, although you should check with your doctor to make sure you know your correct allowance, are as follows:

  • Medium green or yellow peppers – 225mg/serving
  • Medium orange – 80mg/serving
  • Medium baked potato – 20mg/serving

Stay tuned next week, 12/19, as the vitamin guide continues with vitamin D.

View the entire vitamin guide:

Vitamin A

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin L


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