How to Make the Most of Your Vitamin C and Why!

An educational guide about Vitamin C. Learn why we need it, where to get it, and some yummy recipes too!

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We stopped a few people "On the streets" of Raleigh, NC to test their knowledge of Vitamin C.

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Why do we need Vitamin C?

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Vitamin C serves to aid in formation of bones, teeth, muscle, skin, and general tissues, it helps to absorb iron & calcium. Vitamin C also supports immunity by warding off infections.

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How much Vitamin C do you really need?

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DRI recommended Intakes :                                * Men 90mg/day    * Women 75mg/day                                             * Smokers, Men 125mg/day and Women 110mg/day

DRI recommended Intakes : * Men 90mg/day * Women 75mg/day * Smokers, Men 125mg/day and Women 110mg/day

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But, is it possible to take in too much Vitamin C?..........Absolutely!

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Vitamin C Toxicity                                    Tolerable Upper Intake Level - 2000mg (2grams).  Doses approaching 10 grams can be unsafe.

Vitamin C Toxicity Tolerable Upper Intake Level - 2000mg (2grams). Doses approaching 10 grams can be unsafe.

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The easy availability of vitamin C in pill form and the publications that recommend vitamin C for cold prevention and cancer have led thousands of people to take huge doses of vitamin C.

The easy availability of vitamin C in pill form and the publications that recommend vitamin C for cold prevention and cancer have led thousands of people to take huge doses of vitamin C.

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One effect with a 2 gram dose is alteration of the insulin response to carbohydrate in people with otherwise normal glucose tolerances. (Sizer, Whitney p245)

One effect with a 2 gram dose is alteration of the insulin response to carbohydrate in people with otherwise normal glucose tolerances. (Sizer, Whitney p245)

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Those with kidney disease, gout, or genetic abnormality that alters vitamin C's breakdown, are prone to forming kidney stones.

Those with kidney disease, gout, or genetic abnormality that alters vitamin C's breakdown, are prone to forming kidney stones.

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Vitamin C supplements in any dosage maybe dangerous for people with an overload of iron in the body because vitamin C increases iron absorption from intestine and releases iron from storage.

Vitamin C supplements in any dosage maybe dangerous for people with an overload of iron in the body because vitamin C increases iron absorption from intestine and releases iron from storage.

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Other adverse effects are digestive upset, nausea, abdominal cramps, excessive gas, and diarrhea.

Other adverse effects are digestive upset, nausea, abdominal cramps, excessive gas, and diarrhea.

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Vitamin C from food is always safe.

Vitamin C from food is always safe.

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So, how can you get Vitamin C without taking supplements?

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Foods rich in Vitamin C.                                                - citrus fruits, grapes, peaches, mango, pineapple, kiwi, guava, tomatoes

Foods rich in Vitamin C. - citrus fruits, grapes, peaches, mango, pineapple, kiwi, guava, tomatoes

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But, these foods are rich in vitamin C as well.       Broccoli, dark leafy greens like kale or spinach, asparagus, bell peppers, cauliflower, and fresh herbs like cilantro, parsley, and thyme.

But, these foods are rich in vitamin C as well. Broccoli, dark leafy greens like kale or spinach, asparagus, bell peppers, cauliflower, and fresh herbs like cilantro, parsley, and thyme.

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Vitamin C Percent of Daily Value (based on 100 gram servings) - orange 99% - red and green hot chile peppers 404% - guava 381% - strawberries 98% - broccoli 149% - dark leafy greens 200%

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So, what happens when the body doesn't get enough Vitamin C ?

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Early on, someone with a Vitamin C deficiency can experience: Fatigue, Mood Changes, Weight Loss, Joint and Muscles Aches

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Vitamin C deficiencies over a long period leads to excessive bruising, poor wound healing and infections. A severe deficiency leads to a condition called Scurvy which can be fatal if not treated!

Vitamin C deficiencies over a long period leads to excessive bruising, poor wound healing and infections. A severe deficiency leads to a condition called Scurvy which can be fatal if not treated!

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Are you lacking in your Vitamin C? Try this recipe for Super C Kale Salad ! An excellent way to boost your vitamin intake!

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Ingredients for Super C Kale Salad

Ingredients for Super C Kale Salad

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Ingredients for Super C Kale Salad

Ingredients for Super C Kale Salad

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Super C Kale Salad

Super C Kale Salad

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Super C Kale Salad

Super C Kale Salad

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No time for a salad in the mornings, but still need a Vitamin C pick-me-up? We've added a great recipe for a Super C Green Smoothie, that will surely do the trick! Enjoy!

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Vitamin C packed Green Smoothie                      2 cups OJ; 2 cups kale; 1 cup each frozen mango & peach; 1 sm fresh pineapple chopped; 1 cup vanilla yogurt; 2 Tbs ground flax seed

Vitamin C packed Green Smoothie 2 cups OJ; 2 cups kale; 1 cup each frozen mango & peach; 1 sm fresh pineapple chopped; 1 cup vanilla yogurt; 2 Tbs ground flax seed

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