The Benefits of Vitamin C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. It’s involved in many body functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when both vitamins are consumed together.

Vitamin C is not stored in the body, so excess amounts that you  may consume are excreted. Although overdose is not a concern, it is recommended to consume no more than the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

Vitamin C has been linked to several health benefits. This water-soluble vitamin is a potent antioxidant that can strengthen your body’s immune system. Studies have shown that vitamin C may help lower blood pressure in people with and without high blood pressure, which may reduce the risks of heart disease. Vitamin C may help reduce the risk of anemia for people with iron deficiency because it can help improve the absorption of iron from the diet.

Getting your daily dose of vitamin C is easy when you follow a balanced diet that includes a variety of fruits and vegetables. Below are top food sources of vitamin C*:

Food                                                    (mg) per serving         (%) DV**

Red pepper, sweet, raw, ½ cup          95                                158     

Orange juice, ¾ cup                            93                                155     

Orange, 1 medium                              70                                117     

Grapefruit juice, ¾ cup                       70                                117     

Kiwifruit, 1 medium                            64                                107     

Green pepper, sweet, raw, ½ cup      60                                100     

Broccoli, cooked, ½ cup                      51                                85       

Strawberries, fresh, sliced, ½ cup      49                                82       

Brussels sprouts, cooked, ½ cup         80                                48       

Grapefruit, ½ medium                        65                                39       

Broccoli, raw, ½ cup                            65                                39       

Tomato juice, ¾ cup                            55                                33       

Cantaloupe, ½ cup                              48                                29       

Cabbage, cooked, ½ cup                     47                                28       

Cauliflower, raw, ½ cup                      43                                26       

*( U.S. Department of Agriculture, Nutrient Data Laboratory)

**DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of products within the context of a total diet.

Quote of the week:

Practice self-care and bring more joy into everything you do.

Recipe of the Week: Roasted Brussels Sprouts with Smoked Paprika


1-½ pounds Brussels sprouts, ends tripped and outer leaves removed

3 tablespoons olive oil

1-teaspoon sea salt

Freshly ground black pepper

2 teaspoons smoked paprika

Preheat oven to 425 degrees. Place trimmed Brussels sprouts, olive oil, kosher salt, pepper, and smoked paprika in a large stainless steel bowl and toss well. Pour onto a baking sheet and place on center oven rack. Roast in the preheated oven for 30 to 40 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done.

Roasted Brussels Sprouts with Smoked Paprika

Published by

Leslie Ouellette

Listening and learning about nutrition, exercise, and health-related issues has been a life-long passion turned into action. I am most passionate about my family, friends, and good health. I am a business professional with over 30 years of expertise in marketing, market research, communications, writing, and editing. @balancedhealthblog

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