The Vitamin Guide Series: A-Z – Volume 10

Vitamin C – Ascorbic Acid

Vitamin C (Ascorbic Acid) is essential for the manufacturing of collagen & essential for tissue repair.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by every day life. Vitamin C is needed for the growth & repair of tissues in all parts of your body, particularly fascia, tendons & ligaments.

Want Some Benefits?…

Vitamin C provides protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, & even skin wrinkling.

• Form an important protein used to make skin, tendons, ligaments, & blood vessels
• Heal wounds & form scar tissue
• Repair & maintain cartilage, bones, & teeth
• Aid in the absorption of iron

The Minimum Amount of Vitamin C per day…

• Men age 19 & older: 90 mg/day
• Women age 19 year & older: 75 mg/day
• Pregnant women: 85 mg/day
• Breastfeeding women: 120 mg/day

On average, the daily requirement for most people will be one to three grams (1000-3000mg).

Sometimes the RDA is just simply not enough. So most people will need more than the governments recommend daily allowance. Try supplementing a gram per day & see how that makes you feel.

If you take too much it will upset your stomach and you may end up with a portion of guacamole in your pants! That would mean it’s time to cut back a little. But likely you’ll feel a lot better for taking in around three grams.

Foods that Contain Vitamin C….

Fruits with the highest sources of vitamin C include:

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

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, & cauliflower
• Green & red peppers
• Spinach, cabbage, turnip greens, & other leafy greens
• Sweet & white potatoes
• Tomatoes & tomato juice
• Winter squash
• Watermelon

The Bottom Line…Vitamin C is a water-soluble vitamin.

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 vitamin, which includes Vitamin C in your diet.

I always supplement a little vitamin C every day. As I said above, one to three grams per day should do the trick. You take that all is one go or spread it out.

Until we speak again…

To Your Best Health

ShapeTrainer Daniel Grant

p.s.

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Resources:

http://www.complete-herbal.com/atoz/atozofvitamins.htm

http://www.aarp.org/health/drugs-supplements/info-09-2010/vitamins_from_a_to_z.html