Vitamin C has a very busy job in keeping us healthy. Here’s why we need it, how much we need and how we get it and let’s dispel a few myth while we’re at it!
Vitamin C helps to:
- Absorb the iron from plant foods (such as grains and vegetables).
- Keep your gums healthy.
- Protect you from bruising and helps to heal cuts and wounds.
- Produce the tissue that holds muscles and bones together.
- Form and repair blood, bones and other tissues.
- Possibly reduce the risk of some cancers and may prevent the signs of aging because it is an antioxidant
How much Do we Need:
15 – 45mg/day for children (depending on age)
70 – 100mg/day for adults
Where do we get Vitamin C from:
We can easily get Vitamin C from our diet every day. Just by simply having a glass of orange juice at breakfast, some sliced red pepper with dip for an afternoon snack, and a cup of strawberries for dessert will meet your requirements for the day! Best sources come from;
- pepper x 1 whole raw = 312mg
- strawberries x 10 = 95mg
- kiwi x 1 medium = 75mg
- orange x 1 medium = 70mg
- broccoli x 1 portion -= 60mg
- tomato x 1 medium = 16mg
- potatoes x 1 medium = 15mg
Myth 1: Taking extra Vitamin C will not prevent a cold and can actually make you feel worse. High does of Vitamin C can cause nausea, tummy cramps and diarrhoea. Taking 1000mg Vitamin C when you have a cold may help to shorten the length of the cold by a day.
Myth 2: Organic foods are higher in Vitamin C. Research has not shown that organic fruits and vegetables are higher in Vitamin C so more research is needed in this area.
Myth 3: Citrus is the best source of Vitamin C. Peppers & broccoli, kiwis & strawberries are better sources of Vitamin C.