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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

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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