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Vitamin C

What is it?

 

Per the NIH Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

 

The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.

What does that mean?

Vitamin C helps with immunity and healing

Why might you take it?

Cancer prevention

Cardiovascular disease

Macular degeneration and cataracts

Common cold

How much can I take?

 Varies by age.

Adult women need 75mg

Adult med need 90mg

If you smoke, you need to add 35mg

What happens if I don’t get enough?

Scurvy

Shortness of breath

Swelling

Fatigue

Depression

What happens if I take in too much?

Diarrhea

Nausea

Abdominal cramps

Can prevent medications from working—chemo, statins

What can I eat?

Peppers

Oranges

Grapefruit

Baked potatoes

Kiwi

Broccoli

Strawberries

Brussel sprouts

 

Final take:

Vitamin C is a great supplement to add, though it is found in many fruits—just eat it!

Potatoes

Potatoes

Oranges

Oranges

Capsicums

Capsicums