Beginner’s Guide: Vitamin C

We all know that Vitamin C is important for our health, but do you know why? In this blog post, we will discuss the functions of Vitamin C in the human body, how to get enough of it, and what can happen if you don’t have enough. We will also cover some common deficiencies associated with Vitamin C. So, whether you are looking to learn more about this essential vitamin or are concerned about your own intake, read on!

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for human health. It is found in a variety of foods, including fruits and vegetables. It is important for the growth and repair of tissues in the body, and it helps the body to absorb iron. Vitamin C is also a powerful antioxidant, which means that it helps to protect cells from damage caused by free radicals.

It helps the body form and maintain connective tissues. It also aids in keeping teeth and gums healthy, as well as repairing wounds. Additionally, Vitamin C is an antioxidant which fights off harmful toxins. It supports the immune system by helping to create white blood cells.

  • aiding in the growth and repair of tissues
  • helping to absorb iron
  • acting as a powerful antioxidant
  • supporting the immune system

Food Sources

There are many ways to get Vitamin C into your diet. Some of the best sources include fruits and vegetables like oranges, grapefruit, kiwi fruit, broccoli, and Brussels sprouts. It is also found in fortified foods like cereal and bread. You can also take a vitamin C supplement if you are not getting enough from your diet.

The top fruits highest in Vitamin C

1) Guava (186 mg/cup)

2) Blackberries (130 mg/cup)

3) Raspberries (119 mg/cup)

4) Kiwi (96 mg/cup)

5) Strawberries (92 mg/cup)

6) Oranges (91 mg/orange)

7) Papaya (87 mg/cup)

8) Cantaloupe (53 mg/cup, cubes)

9) Watermelon (49.2mg / cup, balls)

10 ) Grapefruit(40mg per half fruit or 82mg per whole fruit ): 79 %DV Vitamin C is a water soluble vitamin that is naturally found in many foods including citrus fruits and berries. Vitamin C benefits the immune system by helping to produce white blood cells

Top Vegetables with highest Vitamin C

1) Parsley(249mg)

2) Kale (234 mg):

3) Watercress (232 mg)

4) Mustard Greens (195 mg)

5) Collards (193 mg)

6) Spinach (180mg )

7) Red Pepper(158mg/100g):

8 ) Broccoli (91mg/100g):

9 ) Brussels sprouts (90mg/100g):

What happens if we don't have enough Vitamin C?

If you don’t have enough Vitamin C in your diet, you may experience some symptoms such as fatigue, weakness, or joint pain. You may also be more susceptible to infection. In severe cases, a lack of Vitamin C can lead to a condition called scurvy. Scurvy is a rare disease that causes skin lesions, joint pain, and fatigue.

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