Staying Healthy With Vitamin Cby Elizabeth MacDonald
As the world is panicking over washing hands and purchasing paper goods, take some time to evaluate the quality of what you are putting into your body (and your children’s bodies). One vitamin you may want to increase consuming is Vitamin C (also known as ascorbic acid). As it is a water-soluble vitamin, your body will absorb what is needed and then pass the rest through bowel movements. This vitamin is being studied across the globe right now, as previous research and current high-dose usage is being used to help fight this scary virus.
Research shows that having low levels of Vitamin C can be linked to an increased risk of contracting viruses. Vitamin C reduces inflammation caused by viruses and aids in boosting the immune system to battle illness when feeling sick. There’s a catch though, not all Vitamin C supplements were created equal! There are also several types of Vitamin C to choose from, so it can get confusing! What can you do at home to boost your levels naturally? The answer lies in your refrigerator!
Seriously, it’s time to open the fridge and look at what you are eating and feeding your family. It is recommended that the following dosages be consumed daily:
- 90 milligrams (mg) for males
- 75 mg for females
- 85 mg when pregnant
- 120 mg when breastfeeding
- an additional 35 mg for people who smoke
However, most research says that this is not enough to impact your immune system. Isn’t it nice to know that your body will tell you when you have consumed enough? You (and your family) may just need to use the restroom more frequently! Go ahead and add the following foods to your menu - and eat them as often as you can, especially if you are pregnant or breastfeeding!
According to Medical News Today, the following 20 foods are among the richest sources of vitamin C:
- Raw Guava: 1 cup 377 mg of Vitamin C
- Raw Sweet Red Bell Pepper: 1 cup 190 mg of Vitamin C
- Tomato Juice: 1 cup canned 170 mg of Vitamin C
- Orange Juice: 1 cup 124 mg of Vitamin C
- Raw Sweet Green Bell Pepper: 1 cup 120 mg of Vitamin C
- Raw Hot Green Chili Pepper: 1 pepper 109 mg of Vitamin C
- Oranges: 1 large orange 97.5 mg of Vitamin C
- Strawberries: 1 cup, sliced 97.6 mg of Vitamin C
- Papaya: 1 small papaya 95.6 mg of Vitamin C
- Pink Grapefruit Juice: 1 cup 93.9 mg of Vitamin C
- Raw Broccoli: 1 cup 81.2 mg of Vitamin C
- Raw Pineapple: 1 cup, diced 78.9 mg of Vitamin C
- Potato: 1 large potato 72.7 mg of Vitamin C
- Raw Brussel Sprouts: 1 cup 74.8 mg of Vitamin C
- Kiwi: 1 kiwi 64 mg of Vitamin C
- Raw Mango: 1 cup 60.1 mg of Vitamin C
- Cantaloupe: 1 cup 57.3 mg of Vitamin C
- Raw Cauliflower: 1 cup 51.6 mg of Vitamin C
- Lemon: 1 lemon 44.5 mg of Vitamin C
- White Grapefruit: 1/2 of fruit: 39 mg of Vitamin C
You can steam your vitamin-rich foods, but fully cooking them does diminish their properties and reduce their potential health impact.
Next time you are hungry, skip the processed foods and grab one of these delicious and beneficial snacks — and don’t forget to wash your hands.
Research Studies and Articles: