Food & Vitamin C
Vitamin C is a water soluble Vitamin abundandtly found in fruits & vegetables. It is not the exact same molecule as synthetic Ascorbic Acid. We simply have not been able to make Vitamin C in a laboratory with all the necessary cofactors and pieces of the molecule the exact same way our creator has. That being said, I highly recommend getting Vitamin C from food, and with an RDA of only 90mg, it’s a very doable task. Humans are one of the species on earth who cannot make Vitamin C endogenously (on our own, internally) so we must get it from food.

There are so many functions of Vitamin C, I’m just going to list them:
– Acts as an antioxidant
– Helps regenerate other antioxidants like Vit E
– Helps make collagen. Collagen is a major component of connective tissue
– Helps make L-carnitine
– Helps make certain neurotransmitters
– Helps your body absorb Iron
– Assists in wound healing

The Table Below is from the Office of Dietary Supplement Fact Sheet for Vitamin C

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Food Sources of Vitamin C
% Daily Values are based on the adult RDA of 90mg / day

Food
Red Bell Peppers
Orange Juice
Orange
Grapefruit Juice
Kiwi
Green Bell Peppers
Broccoli
Strawberries
Brussels Sprouts
Grapefruit
Broccoli
Amount
1/2 cup raw
3/4 cup
1 medium
3/4 cup
1 medium
1/2 cup raw
1/2 cup cooked
1/2 cup fresh, raw
1/2 cup cooked
1 medium
1/2 cup raw
mg Vit C
95
93
70
70
64
60
51
49
48
39
39
% of RDA
105%
103%
100%
78%
78%
71%
67%
57%
56%
53%
43%

* Vitamin C, Sugar and The Immune System
While some juices like orange and grapefruit juice are high in vitamin C, keep in mind that excessive sugar can weaken the immune system. So when people like your mom yell at you to drink a huge glass of highly processed, pasteurized orange juice, you can kindly inform her that it is simply too much of a sugar load on your system. This will actually weaken your immune response to infection as it diverts a large portion of your body’s digestive energy toward processing the newly added sugar rush to your blood stream. You can then inform her that a fresh orange or cup of bell peppers would be a much better choice with less sugar, more fiber and more live enzymes / antioxidants without compromising your immune system.

Sources:
Great site for Nutrition Facts & an inflammatory rating for each food individually
nutritiondata.self.com

Office of Dietary Supplements Fact Sheet on Vitamin C
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/


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