Top Immunity Boosting Vitamin: How To Increase Intake Of Vitamin C
Top Immunity Boosting Vitamin: How To Increase Intake Of Vitamin CL-ascorbic acid (Vitamin C) is a vitamin found naturally in some foods, while it’s added to others and available as a supplement as well. Unlike the majority of animals, humans have to seek it out through diet (or supplement).
It’s a valuable immune system booster and vital in the biological synthesis of L-carnitine, collagen, and a variety of neurotransmitters. So, as you can see it has a valuable role to play within the body. The big question is how do you increase your intake of Vitamin C?
The obvious choice is to opt for a supplement. It’s the easiest and most efficient way to ensure an increase in your vitamin C intake. However, if you want to truly benefit from the increased intake of vitamin C, then doing it through your diet is the best way for you to do this.
First, let’s look at the importance of vitamin C.
• Vitamin C helps protect cells; it keeps them healthy.
• Vitamin C helps maintain healthy bones, cartilage, skin, and blood vessels.
• Vitamin C helps improve the speed of healing.
A lack of vitamin C can result in problems like scurvy. This is fairly rare; however, a mild deficiency can happen for people with restricted diets or who live on a low income.
Now, let’s get down to the sources of Vitamin C you should be seeking out.
Perhaps the most famous source of Vitamin C is citrus fruit – oranges are an excellent choice. Of course, orange juice will suffice.
Other dietary sources of Vitamin C include green peppers, red peppers, blackcurrants, grapefruit, strawberries, broccoli, potatoes, and brussels sprouts.
The biggest question, however, is how much Vitamin C you need. For the average person aged over 18 up to 65, then between 65mg and 90mg of vitamin C is necessary per day.
According to the Mayo Clinic, the upper limit is 2000mg (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030).
If you go over the limit, then there are no serious consequences. However, the Mayo Clinic suggests there may be adverse effects such as heartburn, headache, vomiting, nausea, abdominal pains, flatulence, and diarrhea.
The human body cannot store vitamin C for future use, it’s water-soluble so it’s something you need to actively work on daily. Provided you eat a varied, balanced diet, you should easily get the minimum vitamin C requirement. However, I know how many people struggle with that.
You might not want to sit and eat an orange every day. You might not enjoy orange juice. That’s why working other options into your diet will provide you with variety. You don’t need to get bored with your diet to get your vitamin C intake.
For example, half a cup of broccoli contains a whopping 39.2mg of vitamin C, that’s more than halfway to your daily recommended intake. Add a grapefruit to your day and that adds an additional 31.2mg of vitamin C.
Just like that you have consumed over 70mg of vitamin C. Your daily minimum requirement has been met and anything over that is extra. You can choose other vitamin C packed foods to boost your intake or opt for a supplement.
You may want to use a supplement specifically when you know you will struggle to eat the vitamin C you need, whether it’s a heavy workday or your planned meals fall short, or you’re simply having an off day.
A supplement is a handy option to top you up when you know you need it – it’s just not something you should rely on when mother nature has provided us with a plethora of natural, delicious options. Remember, the foods heavy in vitamin C also come with other health benefits.
To truly boost your immune system, focus on eating a rainbow of fruits and vegetables, and eat with the season.
References
Carr, et al; Vitamin C and Immune Function
7 Impressive Ways Vitamin C Benefits Your Body derived July 7, 2020 from https://www.healthline.com/nutrition/vitamin-c-benefits
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Vitamin C Uses, Side Effects & Warnings - Drugs.com
Vitamin C (vitamin C) occurs naturally in foods such as citrus fruit, tomatoes, potatoes, and leafy vegetables. Vitamin C is important for bones and connective tissues, muscles, and blood vessels. Vitamin C also helps the body absorb iron, which is needed for red blood cell production. Vitamin C is used to treat and prevent vitamin C deficiency.
Vitamin C - Mayo Clinic
Vitamin C (ascorbic acid) is a vitamin your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process. An antioxidant, vitamin C might help protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to ...
Vitamin C (Ascorbic Acid): Uses, Side Effects ...
For vitamin C deficiency: 100-250 mg once or twice daily for several days for scurvy. For an eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD) ...
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