Nutrient Spotlight: Vitamin C
5 min read

How to Improve Your Health with Vitamin C

What Is Vitamin C and what does it do? 

Vitamin C, otherwise known as ascorbic acid, is an essential nutrient for humans that aids in the growth and repair of tissues, helps heal wounds, and shortens the duration of the flu and other illnesses by boosting the immune system. Vitamin C is also needed for other functions such as enabling the body to absorb healthy fats, carbohydrates, and proteins. It also produces collagen which helps form red blood cells and gives strength to bones, skin, hair and teeth. 

Where can I get Vitamin C? 

Vitamin C can be obtained from a variety of sources including citrus fruits and 100% fruit juices, bell peppers, broccoli, tomatoes, berries, squash, and dark green leafy vegetables like kale, collards, and spinach. In addition, vitamin C can be taken in supplement form. 

What are the benefits of Vitamin C? 

  1. Supporting your Immune System – Vitamin C can help to reduce the duration of certain viral illnesses by boosting the immune system. 
  2. Skin Health – Consuming vitamin C rich foods can  provide anti-aging benefits. Furthermore, its antioxidant properties can protect the skin from damage caused by UV rays from the sun. 
  3. Eye Health – Vitamin C may help improve vision, protect cornea cells from damage and reduce cataracts; all stemming from the antioxidant effect.

How much do I need each day? 

The RDA (recommended daily allowance) of Vitamin C is 90 milligrams per day for men and 75 milligrams per day for women. Those who smoke should increase their intake of Vitamin C by an additional 35 milligrams per day. 

Overall, Vitamin C has many benefits for the human body. Getting your recommended allowance of Vitamin C can easily be done through eating a variety of plant-based   foods on a regular basis.

Take control of your health.