normal growth and development.
Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need an ongoing supply of such vitamins in your diet.
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
- Form an important protein used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones, and teeth
- Aid in the absorption of iron
- Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
- The buildup of free radicals over time is largely responsible for the aging process.
- Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
For many years, vitamin C has been a popular remedy for the common cold.
- Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
- However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
- Taking a vitamin C supplement after a cold starts does not appear to be helpful.
All fruits and vegetables contain some amount of vitamin C. Fruits with the highest sources of vitamin C include:
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Strawberries, raspberries, blueberries, and cranberries
- Broccoli, Brussels sprouts, and cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.
Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.
Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended. Doses this high can lead to stomach upset and diarrhea. Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to vitamin C deficiency in the baby after delivery.
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
- Gingivitis (inflammation of the gums)
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
Suggestions from Natural Healing Tools
Vitamin C is an easy supplement to get through diet but many of us want to make sure in the winter we get enough! Try taking a Citrus or Aqua Zinger along with your fresh water for an added fresh fruit cocktail.
Here are supplements that are not costly but can help keep you healthy this winter.
Springreen Natural Source Vitamin C is deceptively affordable. The cost of a single jar is $26.55 for 120 tablets. The daily serving size is 1. So that is $0.22 for a daily supplement of Vitamin C.
Pure Radiance Powder from Synergy is in powder form. The dosage is 1/4 teaspoon for 180 servings at $24.95.
Typically, Vitamin C is not available in a liquid. If you are seeking a liquid alternative, our Yes Herbal Liquid has Vitamin C.
Stay healthy in 2016!