Vitamin C

September 8, 2016
Red Peppers Have More Vitamin C Than An Orange

Vitamin C cannot be created by or stored in the human body. Most people have low levels of vitamin C despite it being easy to get healthy levels of vitamin C from fruits and vegetables.

Why is vitamin C so important?

  • Promotes wound healing
  • Stimulates growth and repair of tissues in all parts of the body
  • Aids in the production of collagen
  • Repair and maintenance of teeth, bones, and cartilage
  • Aids the absorption of iron in the body
  • Can block some damage from free radicals

Could I be vitamin C deficient?

It is rare to have a serious vitamin C deficiency, but very common to have levels that are low.

Signs of deficiency:

  • Dry, splitting hair
  • Gingivitis, bleeding gums
  • Rough, dry, scaly skin
  • Easy bruising/slow wound healing
  • Nosebleeds/inability to ward off infection
  • Scurvy
  • High blood pressure
  • Swollen and painful joints
  • Gall bladder disease, some cancers, heart disease
  • Swollen/painful joints

Risk Factors:

  • Smoking
  • Alcohol abuse
  • Malnourishment and eating disorders
  • Chronic illness (cancer/kidney disease)

Sources of vitamin C:

12 fruits and vegetables that have more C than an orange:

  • Chili peppers
  • Red bell peppers (3x as much!)
  • Green bell pepper
  • Kale
  • Broccoli
  • Papaya
  • Strawberries
  • Cauliflower
  • Brussel sprouts
  • Pineapple
  • Kiwi
  • Mango

Exposure to light and high cooking temperatures can lower the levels of C in your fruits and vegetables significantly. So, make it a point to eat raw fruits and veggies whenever possible!

*This information is being provided with the intention of sharing information only. It is not designed to provide medical advice, diagnosis, or professional opinion in any way. Talk to your doctor before making any changes to your personal health regime.

References:

http://www.cancer.gov/about-cancer/treatment/cam/hp/vitamin-c-pdq#section/_4
http://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/basics/risk-factors/con-20019550
https://medlineplus.gov/ency/article/002404.htm?utm_source=REFERENCES_R7
http://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid
http://www.health.com/health/gallery/0,,20745689,00.html