Why we all need Vitamin C
Also known as L-ascorbic acid, Vitamin C is an essential vitamin used every day for growth and repair of tissues, it helps to form connective tissue which is needed in all areas of the body from bone, cartilage, to teeth and organs; and also helps in wound healing processes.
This is why we all need Vitamin C. As a powerful antioxidant, it decreases cell damage caused by free radicals and may also play a role in reducing the risk of cancers.
Vitamin C plays a necessary part in keeping your immune system functioning efficiently, which will help to minimise the risk of catching coughs and colds. It has anti-inflammatory properties, helps to protect the cardiovascular system as well as benefits for eye health, and it may also help to reduce prenatal health problems. Vitamin C is also needed to help the body absorb iron from your diet.
There lots of great sources of Vitamin C available; most are from fresh fruit and vegies including:
- Citrus fruits
- Capsicums
- Kiwis
- Dark leafy greens
- Broccoli
- Strawberries, blueberries, raspberries
- Tomatoes.
The Recommended Daily Allowance (RDA) is 45 mg per day for an adult, however the safe upper limit has been found to be around 2000 mg per day. It is water soluble, meaning your body can’t store excess Vitamin C so any extra that your body doesn’t need will be excreted.
Here are some easy ways to get extra fruit and vegies into your diet:
- Smoothies – these are the a really quick and easy way to get raw fruits and vegies into your diet, just blend together whatever mix you like.
- Bulk up soups or pasta sauces with extra vegies.
- Add fruit to your cereal or yoghurt for breakfast.
- Frozen fruit slices and berries make a great refreshing snack during summer.
- Add grated fruits or vegetables to your baking – they can be used in muffins, cakes and breads.
Most people are able to get enough vitamin C from their diet alone, however supplements can be used to increase your intake if you feel that you aren’t consuming enough fruits and vegetables or if you have a condition which means you’re unable to digest food and absorb nutrients properly.
