Welcome to your Daily Dose! Every week we will be introducing a new vitamin or mineral that you need in your diet. Watch this space to read our myth busters where we explore common misconceptions about vitamins and minerals, the benefits of vitamins and minerals and to find out what foods you need to consume to be your happiest and healthiest!
Vitamin C (also known ascorbic acid) is an essential water-soluble vitamin - which means they are dissolved in water and readily absorbed into tissues for immediate use. However, as they are not stored in the body, they need to be replenished regularly in our diet. Any excess of water-soluble vitamins is quickly excreted in urine and will rarely accumulate to toxic levels.
We all remember taking the tangy orange vitamin C sweets as kids, but what are you taking now to get your daily dose of vitamin C?
Cue the vitamin C supplement! Let’s jump straight into some of the many ways you can benefit from consuming vitamin C.
It is a very powerful antioxidant that can strengthen the body’s natural defences. Vitamin C helps to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. We can be exposed to free radicals from ultraviolet light from the sun, cigarette smoke and air pollution.
Eating foods rich in vitamin C can increase the levels of collagen and hyaluronic acid in the body. Collagen is a major component of your skin and plays a role in strengthening your skin’s elasticity. Hyaluronic acid attracts moisture to boost hydration on the surface of your skin. So, say bye to wrinkles and hello to flawless skin!
Where to get your Daily Dose
If supplements aren’t for you, do not worry. There are a wide variety of fruits and vegetables that are rich in vitamin C. Citrus fruits might be the most famous source of vitamin C, but there are many fruits that may even exceed the amounts found in citrus fruits.
Here are 5 foods that are high in vitamin C:
- Acerola Cherry
The acerola cherry is native to tropical regions of the Western Hemispheres. It is also commonly known as the Barbados cherry. Supplement forms of the acerola include: capsule, chewable, liquid extract and powder. Acerola cherry is an astringent, which means it promotes skin elasticity. It can also be used as a mouthwash!
The guava fruit has impeccable taste and texture. Guava has double the amount of vitamin C when compared to oranges. A six-week study involving 45 young and healthy people found that eating around 7 pieces of guava a day, significantly lowered their blood pressure and total cholesterol levels.
- Red Peppers
Bell peppers are delicious and can be added to many dishes. The amount of vitamin C increases as the pepper matures. One half-cup of sweet yellow peppers delivers 152% of the daily value of vitamin C recommended. Consuming yellow peppers can also help protect against cataract progression.
- Green Chillies
Spice up your life with some green chillies. Green chillies have zero calories and can speed up your metabolism by up to 50%. They can increase your fibrinolytic activity, which refers to the ability to prevent formation of blood clots, which can lead to a heart attack or stroke.
Let’s end on a sweet note! You just can’t go wrong with strawberries. Did you know strawberries are not actually fruits? As they have seeds, they are a member of the rose family. Strawberries are rich in antioxidants, which may have benefits of heart, health and blood sugar control.
Myth Buster – Does Vitamin C prevent the common cold?
Vitamin C is often advertised as a natural cold remedy. There have been numerous studies into this, some supporting the claim and some disputing it. The findings aren’t consistent. Vitamin C does not prevent a person from getting a cold but can help symptoms to improve faster. Research has found that people who took vitamin C everyday cut their risk of catching a cold in half.
Many doctors steer away from focusing on vitamins and nutrients because they don’t work as fast as their pharmaceutical cousins. If you’re willing to take some time, learn what you need, and take them routinely, you’ll see many benefits.
It can be difficult getting the proper amount of vitamin C and other minerals through diet alone; eating properly isn’t always easy or an option. Supplements are a great option to fill in the gap.
When used correctly under the supervision of a professional, vitamins can help you can feel great with only a slim chance of interaction with your medication.
Will you be adding vitamin C into your diet? We would love to hear from you! Find us on @loveyourselfhq