Vitamin C

Health Benefits:

  • Protects your from infection by stimulating the formation of antibodies and boosting immunity
  • Maintains healthy skin, bones, and connective tissues
  • Boosts collagen production
    • Skin-firming and sag-fighting
  • Increases the absorption of iron
  • May reduce inflammation
  • Antioxidant that may block the formation of cancer-causing compounds

Recommended Dietary Allowance:

  • Men: 90 mg
  • Women: 75 mg
  • Smokers: + 35 mg

Sources:

  • Bananas
  • Broccoli
  • Brussels sprouts
  • Citrus
  • Grapefruit
  • Green bell peppers
  • Greens
  • Kale
  • Oranges
  • Papaya
  • Potatoes
  • Red bell peppers
  • Strawberry
  • Tangerines
  • Tomatoes
  • Fortified foods (juice, cereal)

Deficiency:

  • Scurvy

Daily Upper Limit:

  • High doses of Vitamin C in excess of 2000 mg/day for adults may promote kidney stone formation and result in diarrhea and an upset stomach and cramps.

References:

  • Iznaola, Iustina. (2014, July). “Dietitians dish: does the use of vitamins and minerals as dietary supplements improve health?” Retrieved from http://www.victoriaadvocate.com/news/2014/jul/29/gl_dietitian_dish_073014_245313/?features
  • Gibbons, Lauren. (2014, June 27). “Your health: vitamins best when ingested naturally.” Retrieved from http://www.dispatch.com/content/stories/local/2014/06/27/Your-Health-preview.html
  • “Eat to Beat Allergies.” Shape. May 2014. 122.
  • http://www.dailyherald.com/article/20140505/entlife/140509634/
  • Ansel, Karen. “25 Easy (Delicious!) Ways to Eat Healthy.” Self. June 2014. 102.
  • Bauer, Joy. “Cancer-fighting foods.” Woman’s Day. October 2014. 148
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4 thoughts on “Vitamin C

  1. Pingback: Beets | Michelle Smith RD Secrets

  2. Pingback: Grapefruit | Michelle Smith RD Secrets

  3. Pingback: Pomelo | Michelle Smith RD Secrets

  4. Pingback: Strawberry | Michelle Smith RD Secrets

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