The Super Vitamin

Vitamin C is a highly effective antioxidant that can neutralize harmful free radicals in the process of oxidative stress.

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:

  • Anemia
  • Bleeding gums
  • Decreased ability to fight infection
  • Decreased wound-healing rate
  • Dry and splitting hair
  • Easy bruising
  • Gingivitis
  • Nosebleeds
  • 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:

  • Cantaloupe
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, cranberries
  • Watermelon

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

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