Vitamin C Food Facts: Health Benefits and Where to Find It
Everything You Need to Know about Vitamin C
by GamerFitnation on June 23, 2014 at 06:25 AM EDT

People turn to Vitamin C for a number of reasons, if you were sick you might have had Vitamin C as an ailment, or taken pills and capsules filled with Vitamin C in the hopes of keeping you and your body healthy, or perhaps your Mother always told you that Vitamin C would stop you from getting sick. Whatever you heard, we here at GamerFitNation have got you covered to tell you what their benefits are, how much you should have, and where to get it.

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Vitamin C Benefits

Vitamin C has many benefits, it comes in a number of foods, most of which are liked by the general public and is easy to consume, Vitamin C should try to be included into your diet as much as possible. These are just some of the benefits that Vitamin C can give you.

Helps Reduce Common Cold Symptoms - While the debate rages over whether or not Vitamin C can actually help prevent the common cold it is a generally accepted theory that consuming Vitamin C can help reduce the severity and length of a common cold. Once you contract a cold or start feeling the symptoms of one, Vitamin C should be one of the mainstays in your diet, especially if you don’t eat all that much while sick.

Helps Heal Wounds - Vitamin C contains Collagen, which is a protein that can be found in just about any connective tissue within the body. So any injury you have, whether it be minor, like a cut or a sprain, or major, like a deep cut or a broken bone, Vitamin C will greatly speed up this process.

Helps In Lowering Cholesterol - Vitamin C boosts the conversion rate of cholesterol to bile salts, which is easy for the body to get rid of.

How Much Is Sufficient?

The Office of Dietary Supplements recommends that adult men get 90 mg of Vitamin C per day, and that adult women get 75 mg of Vitamin C per day. To give you some scope your average orange contains roughly 55 mg of Vitamin C, and even that amount is better than nothing.

The good thing about Vitamin C is that you can never have too much of it. Unlike other supplements such as Vitamin E there is no risk involved with consuming mass amounts of it.

Where Can I find Vitamin C?

There are a multitude of foods that contain Vitamin C, ones that come from fresh fruits and other foods are particularly better than those that are more processed. Shopping at stores that pride themselves in fresh foods such as Whole Foods Market would be better to shop at if you’re looking to include Vitamin C into your diet.

VitaminC_1Citrus Fruits - When someone thinks Vitamin C citrus fruits, such as oranges, lemons, clementines, limes, etc. are some of the first that come to mind. In 100g of oranges there is about 53.2 mg, or 88% of your daily value of recommended Vitamin C.

 

 

VitaminC_2Berries - Many types of berries contain plenty of vitamin C, strawberries, blueberries, blackberries, and many others are excellent sources. 100g of strawberries contain about 58.2 mg, or 98% of your daily value of recommended Vitamin C.

 

VitaminC_3Peppers - This one came to me as bit of a surprise, but as it turns out peppers contain some of the best amounts of Vitamin C that you can find in foods. 100g of Yellow Bell Peppers contain 183.5mg of Vitamin C, or about 306% of your daily recommended value.

 

 

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Vitamin C is in a lot more foods than you would expect, it does a lot more for you than we could fit into this article, and there are way more foods that have it in them too. There are no downsides to having Vitamin C, and consuming it will only help yourself as a whole.

By Damiaen Florian

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