Vitamin C Wonders - Viking Village Foods, Reedsburg, WI

THE WONDERS OF VITAMIN C

The importance of vitamin C becomes a popular topic of conversation during flu season. What makes this vitamin so important during this time? Well, not only does this vitamin help protect your immune system, but is also needed for normal growth and development. It’s no wonder that this vitamin is available in supplements, lozenges, fortified liquids, and many, many more.

As previously stated, it is needed for growth and repair of tissues in all parts the body. There are many functions of this powerful vitamin…

Forms an important protein used to make skin, tendons, ligaments, and blood vessels
Heals wounds and form scar tissue
Repairs and maintains cartilage, bones, and teeth
Aids in the absorption of iron

Vitamin C is also considered an antioxidant because it can aid in blocking some of the damage caused by free radicals. Freed radicals are made when your body breaks down food or you are exposed to carcinogenic environmental sources such as tobacco smoke or radiation. The buildup of these free radicals over time is responsible for the aging process and play a role in cancer, heart disease, and conditions like arthritis.

Vitamin C is a water-soluble vitamin. This simply means that leftover amounts of the vitamin leave the body through urine. You will need an ongoing supply of water-soluble vitamins in your diet since the body is not able to make vitamin C on its own. Vitamin C is available in many food sources.

FRUITS & VEGGIES WITH THE HIGHEST SOURCES OF VITAMIN C

FRUITS

Cantaloupe
Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Mango
Papaya
Pineapple
Strawberries, raspberries, blueberries, and cranberries
Watermelon

VEGETABLES

Broccoli, Brussels sprouts, and cauliflower
Green and red peppers
Spinach, cabbage, turnip greens, and other leafy greens
Sweet and white potatoes
Tomatoes and tomato juice
Winter squash

Some foods such as cereals and drinks have been fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. To know if a food or drink have been fortified, check the food label.

HOW MUCH?

How much vitamin C should a person include in their diet each day? The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The best way to get the daily requirement of essential vitamins and minerals is to eat a diet that contains a variety of foods. The RDA for vitamin C depends on your gender and your age, as well as other factors such as pregnancy and illness.