Time for 'C'
Supplementary vitamin C lessens the duration and symptoms of a common cold, helps delay or prevent cataracts, and supports healthy immune function.
Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and LDL (“bad”) cholesterol and triglycerides. Research indicates that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralise the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer). Deficiency symptoms include fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Prolonged deficiency can cause scurvy, a rare but potentially severe illness.
The recommended vitamin C daily allowance (RDA) for adults over age 19 is between 75 and 120mg a day while for children over the age of three, the dosage varies from 45 to 75mg a day.
How do you get enough vitamin C from foods?
Vitamin C is easy to get through foods, as many fruits and vegetables contain vitamin C. Good sources include apples, asparagus, berries, broccoli, cabbage, melons, cauliflower, citrus fruits (lemons, limes, oranges), kiwi, fortified foods, dark leafy greens, peppers (especially red bell peppers, which have among the highest per-serving vitamin C content), potatoes, and tomatoes. Try to get your vitamin C dosage from whole foods and whole-food supplements. In capsule form, the chemical compound of ascorbic acid cannot be absorbed without the correct balance of riboflavins which, to date, has not been established.
The recommended vitamin C daily allowance (RDA) for adults over age 19 is between 75 and 120mg a day while for children over the age of three, the dosage varies from 45 to 75mg a day.
How do you get enough vitamin C from foods?
Vitamin C is easy to get through foods, as many fruits and vegetables contain vitamin C. Good sources include apples, asparagus, berries, broccoli, cabbage, melons, cauliflower, citrus fruits (lemons, limes, oranges), kiwi, fortified foods, dark leafy greens, peppers (especially red bell peppers, which have among the highest per-serving vitamin C content), potatoes, and tomatoes. Try to get your vitamin C dosage from whole foods and whole-food supplements. In capsule form, the chemical compound of ascorbic acid cannot be absorbed without the correct balance of riboflavins which, to date, has not been established.
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