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All You Need To Know About Vitamin C Benefits and Recipes To Boost Your Daily Intake

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All You Need To Know About Vitamin C Benefits and Recipes To Boost Your Daily Intake

L-ascorbic acid is a water-soluble vitamin, and as such, it can only be acquired from food and supplements, since human body doesn’t store it. Most commonly known vitamin C, benefits include a remedy for the common cold and an aid for iron absorption. Most commonly consumed foods rich in vitamin C include citrus fruits and tomatoes.

Vitamin C’s role in the body

Aside from supporting the absorption of iron and enhancing immunity, vitamin C’s role in the body doesn’t stop there. It is essential for the biosynthesis of carnitine and catecholamines.  As it also functions as cofactor in the biosynthesis of collagen, vitamin C is responsible for creating and repairing tissue for skin, cartilage, ligaments and blood vessels. Healing wounds and maintaining bones and teeth would be impossible without vitamin C. As an antioxidant, vitamin C also helps regenerate DNA that can be damaged by free radicals which can cause rapid aging and a number of health conditions such as cancer and heart disease.

Vitamin C benefits

Vitamin C has always been an essential part of anti-aging products. Its antioxidant properties serve to block free radicals from damaging the skin and speeding up its aging. As it helps to produce collagen, a protein that makes skin, vitamin C serves to regenerate skin and slow the aging process. Insufficient amount of vitamin C leads to rough, dry and peeling skin. [1]

Lower levels of vitamin C have been known to correlate with building up of plaque in blood vessels which can lead to stroke. A study that lasted for 20 years and included 2,000 Japanese rural residents showed that vitamin C has vital role in reducing the risk of stroke. Participants with higher serum levels of vitamin C had 29% less risk of getting stroke as opposed to those with lower serum levels of vitamin C. The EPIC – Norfolk study that involved 20,649 adults and lasted 10 years had similar findings. Participants with higher levels of plasma vitamin C were at lower risk of stroke by 43%, as opposed to those with lower levels of plasma vitamin C.

Contrary to the popular belief, vitamin C doesn’t seem to have any greater impact on preventing the common cold in regular population. The studies have shown that vitamin C helps to slightly shorten the duration of cold. Its impact on preventing the common cold was quite successful only with population involved in high levels of physical activity, such as athletes, where the regular intake of vitamin C helped to reduce the incidents of colds by half.

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Another little known vitamin C benefit is the reduction of stress and anxiety. One study showed that the increased dose of vitamin C (500 milligrams daily) “reduced mood disturbance by 71% and reduced psychological distress by 51% after an average of 8.2 days.”

Daily consumption recommendation

While vitamin C benefits are numerous and can help to improve many health conditions, not all age groups should take the same amount of it regularly. Daily consumption for vitamin C recommended by the National Academy of Sciences for each age group is as follows:

Children

  • Birth – 6 months: 40 mg
  • Infants 6 – 12 months: 50 mg
  • Children 1 – 3 years: 15 mg
  • Children 4 – 8 years: 25 mg
  • Children 9 – 13 years: 45 mg
  • Adolescent girls 14 – 18 years: 65 mg
  • Adolescent boys 14 – 18 years: 75 mg

Adult

  • Men over 18 years: 90 mg
  • Women over 18 years: 75 mg
  • Pregnant women 14 – 18 years: 80 mg
  • Pregnant women over 18 years: 85 mg
  • Breastfeeding women 14 – 18 years: 115 mg
  • Breastfeeding women over 18 years: 120 mg

Since nicotine reduces vitamin C, smokers are recommended to take additional 35 mg daily.

Vitamin C deficiency happens with smokers, people with limited food variety and people with certain chronic diseases such as end-stage renal disease on chronic hemodialysis. The deficiency can lead to scurvy that manifests with fatigue, malaise, and inflammation of the gums.

Higher intakes of vitamin C usually don’t trigger any high-risk effects due to its low toxicity. Most common side effects include diarrhea, nausea, and abdominal cramps.

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Fresh fruits and vegetables are great sources of vitamin C. Small servings of certain fruits and vegetables provide the daily recommended amount of the vitamin. For example, ½ cup of sweet, raw, red pepper can help you achieve the recommended daily amount. Likewise, eating one medium kiwifruit or orange can help you get 100% daily value of vitamin C.

Food rich in vitamin C

1. Sweet red pepper (95 mg in ½ cup)

Although it best preserves its vitamin C values when raw, you can also add sweet red peppers to your favorite salad, or you can consume them grilled:

  • Clean several red peppers.
  • Season them with salt and black pepper.
  • Brush them with olive oil.
  • Place the peppers on hot grill and grill for 3-8 minutes until they soften.

2. Orange (70 mg in one medium orange)

To preserve the freshness and vitamin C values in oranges, they are best consumed fresh or in a juice. For desert, try strawberry-orange salad:

  • Slice one orange and a handful of strawberries.
  • Drizzle with basil syrup for 30 minutes before serving.

3. Kiwifruit (91 mg in one fruit)

Aside from eating raw, fresh kiwifruit, you can make a delicious kiwi-apple smoothie:

  • Peel and cut kiwifruit and apple.
  • Squeeze an orange.
  • Add 1 tsp. honey.
  • Blend until smooth.
  • Serve chilled.

4. Grapefruit (78 mg in one medium fruit)

Eat raw, in a juice or make a citrus salad:

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  • Slice grapefruit, lime, tangerine and orange and place them in a bowl.
  • Mix 1 tbsp. olive oil, 1 tsp. salt, 1 tbsp. lemon juice, 1 diced bulb of shallot and 1 zested lime in a separate bowl.
  • Tear one head of romaine lettuce, place the fruit slices atop of it and pour the dressing over the fruit.

5. Strawberries (85 mg in one cup)

Strawberries are best consumed raw as a part of a fresh salad:

  • Slice strawberries, kiwifruits, oranges and grapes.
  • In a separate bowl, mix orange juice and honey and pour over the fruit.
  • Refrigerate and sprinkle with chopped mint leaves before serving.

6. Broccoli (102 mg in one cup)

For healthy meal rich in vitamin C, try roasted garlic lemon broccoli:

  • season broccoli florets with olive oil, salt, pepper and garlic
  • spread the broccoli out on a baking sheet
  • bake in the oven for 15-20 minutes

7. Brussels sprouts (96 mg in one cup)

Try this healthy Brussels sprouts recipe:

  • Steam Brussels sprouts for 7-8 minutes.
  • Whisk 2 tbsp. walnut oil, 1 tbsp. minced shallot, ¼ tsp. freshly grated lemon zest, 1 tbsp. lemon juice, 1 tsp. whole-grain mustard, ¼ tsp. salt, and pepper to taste.
  • Add the sprouts to the dressing.

8. Cabbage (56 mg in one cup)

Cabbage potato soup is an easy to prepare meal rich in vitamin C:

  • Heat 1 tbsp. olive oil and 1 tbsp. butter in a large saucepan over medium heat.
  • Add ½ of a head of shredded Savoy cabbage, 3 trimmed and chopped scallions, 3 peeled and halved garlic cloves, and ½ teaspoon salt.
  • Cook for about 5 minutes.
  • Add 4 cups of chicken broth, 1 pound of potatoes, and 3 dried bay leaves.
  • Using a blender, puree the soup until smooth.

9. Cauliflower (52 mg in one cup)

Cauliflower is another good source of vitamin C. For a healthy cauliflower dish, try creamy chopped cauliflower salad:

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  • Mix 3 cups of chopped cauliflower florets, 1 tart-sweet red apple and 2 cups of romaine.
  • In a separate bowl, mix 5 tablespoons reduced-fat mayonnaise, 2 tablespoons cider vinegar, 1 small finely chopped shallot, and 1/4 teaspoon freshly ground pepper.
  • Toss to coat.

10. Tomato juice (44 mg in one cup)

Finally, tomato juice serves as another healthy source of vitamin C. In order to best preserve vitamin C values, try raw tomato and carrot juice:

  • Juice 4-8 carrots and 5-8 tomatoes in a juicer and enjoy.

Vitamin C supplement

Even though most health professionals suggest acquiring vitamin C from food, a 2013 study shows that there are no significant differences in the amount of vitamin C absorbed from food as opposed to that absorbed from supplements. Most often in the form of ascorbic acid, vitamin C supplements can actually provide more constant values of vitamin C, as the vitamin found in food can be decreased due to cooking. On the other hand, fruits and vegetables rich in vitamin C are also sources of at least one other vitamin, therefore, keeping a healthy and varied diet is always an advantage.

Featured photo credit: https://pixabay.com/ via pixabay.com

Reference

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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