One of the most effective nutrients you can get is Vitamin C. Also called ascorbic acid, it’s found in many fruits and vegetables. It helps the body form and maintain connective tissue, like bones and blood vessels.
Research shows that vitamin C protects our cardiovascular health, eye health and immune function. It may also help prevent cancer and stroke. Some studies indicate supplemental vitamin C may also lessen the severity of the common cold.
Signs of Vitamin C Deficiency
You may be deficient in Vitamin C if you have any of these symptoms:
- Fatigue
- Muscle Weakness
- Joint/muscle aches
- Swollen or bleeding gums
- Easy Bruising
- Leg rashes
- Dry hair
How Much Vitamin C Should I Consume Daily?
The National Institutes of Health recommend 90 mg daily for men and 75 mg for women. However, research shows that you don’t really get any benefits from Vitamin C until you take in at least 500 mg a day. You may need to take a dietary supplement daily to gain maximum benefits.
Think of the NIH recommendation as a minimum, but try to raise your intake if possible. It’s fine to consume up to 2,000 mg of vitamin C a day, so load up on your fruits and vegetables.
Where Do I Get Vitamin C?
You can easily get your daily vitamin C through many fruits and vegetables. Some good sources are: apples, asparagus, berries, broccoli, cabbage, cauliflower, citrus fruits, kiwi, melon, dark leafy greens, peppers (especially red bell peppers), potatoes, and tomatoes.
You can also take a supplement, with your doctor’s approval. Certain medications should not be taken with vitamin C, so check with your doctor before you start using any vitamins.
