Are you getting enough vitamin C in your daily diet?
It might just help your waistline too!
According to researchers from Arizona State University, individuals consuming sufficient amounts of vitamin C oxidize (burn) 30% more fat during moderate exercise than those who consume insufficient amounts. In addition, too little vitamin C in the bloodstream has been shown to correlate with increased body fat and waist measurements.
Recommended daily intake of vitamin C is typically:
- 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
Whole Foods has a great chart list of how much vitamin C is in your foods. (Click Here)
Special Notes about Vitamin C:
Vitamin C supplements have a diuretic effect
Vitamin C increases the amount of iron absorbed from foods
Vitamin C may raise blood sugar levels in people with diabetes.
Both aspirin and NSAIDs can lower the amount of vitamin C in the body because they cause more of the vitamin to be lost in urine.
You need vitamin C for the growth and repair of tissues in all parts of your body.
Cooking and food preparation can diminish the amount of vitamin C in foods.
It has been recommended that cigarette smokers ingest at least 100 mg of vitamin C per day; cigarette smoking increases metabolic turnover of vitamin C and leads to lower concentration in the blood.
Deficiency in Vitamin C in the US is rare. It is the most consumed vitamin in adults and children. Too little vitamin C can lead to signs and symptoms of deficiency, including:
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
The body is not able to make vitamin C on its own, and it does not store vitamin C. It is important to get plenty of vitamin C foods in your daily diet.
Foods that are the highest sources of vitamin C include:
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Strawberries, raspberries, blueberries, cranberries
Vegetables that are the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, cauliflower, kale
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash