Benefits of Vitamin C

Are you getting enough vitamin C? Vitamin C offers so many health benefits to our body. Our bodies cannot produce Vitamin C by themselves. We need to get a good daily dose from our diet.

How Much Vitamin C Should You Take?

With the nutrients in the soil not being what they once were its always good to add supplements to boost your vitamin intake. Vitamin C is water soluble which means the body does not retain it for later use. If you have enough vitamin C in your system your body will flush out the excess. Fat soluble vitamins store the excess for later use.

The RDA is around 75-90 milligrams for adults but the RDA tends to be the bare minimum you need so you don’t get ill. A daily intake of 500-1000 milligrams would be fine. The limit would be around 2000 milligrams so you could take two 1000 tablets split over the day. It’s always best to start low and slowly increase. I currently take one 1000 milligrams a day.

Here is a list of the top Vitamin C foods:

Papaya (One) 187.87 MG

Bell Peppers (One Cup Raw) 117.48 MG

Strawberries (One Cup) 84.67 MG

Broccoli (One Cup Raw) 81.17 MG

Pineapple (One Cup) 78.87 MG

Brussels Sprouts (One Cup Raw)  74.80 MG

Kiwifruit (One) 72.00 MG

Oranges (One) 69.69 MG

Cantaloupe (One Cup) 58.72 MG

Kale (One Cup) 53.30 MG

Cauliflower (One Cup Raw) 51.57 MG

The Health Benefits of Vitamin C

Vitamin C is great for wound healing, whether that’s cuts or broken bones. It also speeds up the healing process. Vitamin C acts as a natural antihistamine and has shown it can reduce the severity of cold symptoms. Vitamin C can also help prevent cancer. It helps protect the cells mutation and damage. It can also prevent cataracts. The lens requires lots of vitamin C to fight off the free radicals from the sunlight of the sun.

You can help lower your blood pressure due to vitamin C ensuring proper dilation of the blood vessels. Lead toxicity in the blood can also be lowered with your daily intake. You can lower the oxidative damage caused by smoking and exposure to tobacco smoke. It can mitigate free-radical damage from intense exercise and lessen muscle soreness. Vitamin C intake can also reduce wrinkles, skin dryness and slow down the skin ageing process.

As you can see Vitamin C has huge health benefits and should be included as part of a healthy lifestyle!


  1. Dayla says:

    Supplements are beneficial, I take a few mylesf. However, you really should discuss with your doctor what you should be taking, rather than just taking everything under the sun. There is such a thing as too much of something good. My naturopath did blood tests and discussed my diet with me, and made recommendations on what I take based on my individual needs. For example, even though Im a vegetarian, my iron levels are well within the healthy range. I don’t need an iron supplement, even though many vegetarians do. There was no way to know that without the tests only a doctor can order. On the flip side, I needed more calcium and vitamin d. He told me to take a supplement, drink more milk (I’m ova-lacto, not vegan) and to spend 20 minutes a day in the sun. Again, I never would have known if my doctor didn’t test. Talk to a doctor before taking anything, as you don’t want to overdose on one thing and still be deficient in another.

  2. Nick Jarvis says:

    Thanks Dayla, some good points and i totally agree with checking with the doctor first.


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