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

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 October 30, 2018

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1.Think big.

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2.Find what you love to do and do it.

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn how to balance life.

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do not be afraid of failure.

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          5. Have an unwavering resolution to succeed.

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a person of action.

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

              Or think about the present day:

              Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Avoid conflicts.

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

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                8. Don’t be afraid of introducing new ideas.

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in your capacity to succeed.

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always maintain a positive mental attitude.

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t let discouragement stop you from pressing on.

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                        12. Be willing to work hard.

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be brave enough to follow your intuition.

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                            How to Start Over and Reboot Your Life When It Seems Too Late

                            More Recommended Lifehack Experts in Success

                            • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                            • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                            • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                            Featured photo credit: Ryan Wong via unsplash.com

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