When you’re looking for ways to support your immune system, Vitamin C is probably at the top of the list. This key vitamin is the reason why your parents told you to eat your greens or why they gave you orange juice at breakfast. Most don’t know, but, our bodies do not naturally produce Vitamin C.
Adequate Vitamin C is important for basic bodily functions such as: wound healing, forming collagen, skin health and repairing white blood cells to name a few. Studies suggest that increased Vitamin C intake might help with everything from reducing the appearance of wrinkles to helping fight the common cold.
So how can you make sure you’re getting enough Vitamin C? We’ll discuss the different types of Vitamin C and our preferred methods to absorb this vital substance.
When it comes to the best form of Vitamin C, don’t discount the importance of a healthy diet rich in vitamins and minerals. It’s possible to get the required daily minimum of Vitamin C if you’re eating lots of fresh fruits and vegetables.
In general, citrus and tropical fruits, leafy greens, peppers and squash are goof sources of natural Vitamin C.
There are a few standout ingredients that contain large amounts of Vitamin C on their own. Some of these include:
- Yellow bell pepper – 137mg in ½ cup
- Chili peppers – 109mg per pepper
- Guava – 126mg in a fruit
- Broccoli – 102mg per cup
- Grapefruit – 88mg in one fruit
- Kale – 80mg per cup
- Kiwi – 71mg in one fruit
- Orange – 68mg in one fruit
However, these are only estimates. An individual plant’s nutrients will vary based on a number of factors, including:
- The soil it was grown in – Plants absorb nutrients from the soil via their roots. Thus, nutrient-poor soil produces nutrient-poor plants.
- Exposure to carbon dioxide.
It's recommends that adult women should get at least 75mg of Vitamin C daily. As a general rule of thumb, men should aim for a minimum of 90mg Vitamin C.
Yet for many people, the minimum required amount is not enough.
- Some studies show that people that smoke need a lot more Vitamin C (at least 35mg more) on a daily basis. Why? Because of the constant stress to the respiratory tissues, smokers may require more of this vitamin, to help with tissue repair.
- This means that anyone experiencing higher levels of exposure to smoke, ozone and other environmental pollutants may want to consider taking higher amounts of Vitamin C.