Are you getting enough Vitamin C?

For at least 30% of you, the answer is a resounding, NO.

But it doesn’t have to be that way:

Vitamin C is readily available in both your favorite grocery store’s produce section and in the juice aisles. Additionally, fresh produce has an all around better nutrient quality than juice. But for a refreshing afternoon break, a cool glass of juice is great.

What does Vitamin C do for you?

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.

Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is also an antioxidant--nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various serious health conditions like cancer, heart disease, and a host of inflammatory conditions including arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

The body does not manufacture vitamin C on its own, nor does it store it; therefore it is important to include plenty of vitamin C from foods in your daily diet.

How much Vitamin C do you need?

The current Recommended Daily Amount of vitamin C for most people age 15 years and older is 60 mg daily. However, some people need more vitamin C--which includes pregnant women (70 mg), breast-feeding women (90 to 95 mg), and smokers (at least 100 mg).

Therefore to help you increase your Vitamin C content, I’ve put together a list of the top 13 sources of Vitamin C.

1. Oranges: 1 medium orange = 70mg

2. Kale: 1 cup cooked = 55mg

3. Red/yellow bell peppers, even hot peppers: ½ cup cooked green peppers = 50mg

4. Strawberries: 1 cup sliced = 95mg

5. Grapefruit: ½ a fruit = 40mg

6. Brussel Sprouts: ½ cup cooked = 48mg

7. Broccoli: ½ cup cooked = 60mg

8. Guavas: 1 cup = 376mg

9. Kohlrabi: 1 cup cooked = 89mg

10. Kiwi: 1 medium = 75mg

11. Turnip Greens: 1 cup cooked = 40mg

12. Mango: 1 cup sliced = 45mg

13. Cantaloupe: ¼ of a melon = 60mg

Which food on the list is your favorite? Perhaps you prefer Orange juice?

Remember to brighten up your day starting today, by including your daily dose of Vitamin C. It really does do a body good, because

After all it’s about a healthy lifestyle!

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