Vitamin C

Vitamin C – Ascorbic Acid


This vitamin is important for building connective tissue in your body. This connective tissue is called collagen and it’s what makes your skin appear full and healthy. Your connective tissue is like the inner framework of your skin. The stronger the framework the less your skin will sag or appear wrinkly, which is why foods that are high in Vitamin C are great anti aging foods. They help reduce wrinkling of the skin, while restoring its overall health. Vitamin C also helps our body produce sebum, which is like a natural conditioner for our hair. It helps keep our hair smooth, shiny and looking young.

Vitamin C is a great stress reducer because it helps your body bring down the level of stress hormones like cortisol by neutralizing it. It also helps reduce your blood pressure since it also relaxes your arteries.

Vitamin C also helps you absorb more iron. Eating foods that are high in vitamin C and iron can boost the amount of iron you can absorb by almost 400%. This is important for women who are menstruating and for vegans and vegetarians. Menstruating women lose a lot of iron (blood) during monthly cycles and you need iron in order to make red blood cells. Vegans and vegetarians tend to not get enough iron in their diets since meat is one of the best food sources of iron available. So, go for high iron foods like Parsley and combine them with foods high in vitamin C like citrus fruits. You can add both to a salad to make a meal rich in both iron and vitamin C. Spices like dried Thyme and Parsley are high in both vitamin C and iron. Green and Red Peppers are also high in both vitamin C and iron.


Vitamin C is also a powerful antioxidant that can stop the damage done by free radicals in your body. One of the ways it does this is by becoming a free radical itself. Vitamin C works in tandem with Vitamins A and E to neutralize free radicals in the body (read more about it here).  People who smoke should get more vitamin C than non smokers because smoking seems to reduce the amount of vitamin C in the body. On the other hand, vitamin C can start having the opposite effect on our bodies if we have too much of it. It can begin to act as a pro-oxidant rather than an antioxidant and actually increase free radical activity. Why this happens though is still unclear.
This vitamin also helps keep nitrites, which are compounds used in cured meats, from becoming carcinogens in your stomach. In addition, it can also help protect you against other cancer causing compounds in your diet.

Recommended Daily Allowance For Vitamin C

Age Male Female Pregnant Lactating
0-6 Months 40 mg 40 mg
7-12 Months 50 mg 50 mg
1-3 Months 15 mg 15 mg
4-8 Years 25 mg 25 mg
9-13 Years 45 mg 45 mg
14-18 Years 65 mg 75 mg 80 mg 115 mg
19+ Years 75 mg 90 mg 85 mg 120 mg
Smokers Vitamin. C for your age range + 35mg   ” + 35 mg  ” +35 mg  ” +35 mg


You can find Vitamin C in citrus fruits like Oranges, Lemons and Grapefruits. However, foods like Cranberries, Gooseberries, Sea Buckthorn and Peppers that have even higher levels of vitamin C than citrus fruits.




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