When you think of "Vitamin C", the first thing that pops into your mind is a glass of orange juice or an orange, right? We tend to think that the only source of Vitamin C is oranges. Wow, what limited thinking that is! There is Vitamin C in a lot of foods and that's a good thing!
Although Vitamin C deficiency is rare in developed countries, some individuals do have an increased risk of inadequacies. Back in the early 1700's, diseases such as scurvy took the lives of many sailors because it was not known that foods containing Vitamin C were so important to their diet. A simple change in diet could have saved many lives. If only they had known what we know today.
Vitamin C is essential to muscle and bone health. The antioxidant properties are thought to keep cells healthy and prevent many types of cancer. Vitamin C also helps to regenerate your supplies of vitamin E (another useful antioxidant).
It keeps your immune system strong and healthy and may even prevent sagging and wrinkling skin! Yes, ladies - it's true! There's also a great deal of infection protection in Vitamin C, so do more than just drink your O.J. in the morning! Eat your veggies in a salad at noon and enjoy a stuffed pepper for supper!
There's a reason to eat more foods with Vitamin C during cold season. Those foods can actually make your cold a lot less miserable than it would be otherwise. It helps with the inflammation and congestion of a cold. Vitamin C ensures proper dilation of blood vessels which prevents high blood pressure and heart disease. I know I'll be increasing my Vitamin C intake!
The lens of the human eye requires vitamin C to function properly, and a deficiency can lead to cataracts. A higher intake of vitamin C has been shown to fight cataracts by increasing the amount of blood flow to the eye.
There are so many reasons to eat the right foods! You may be thinking you don't know how much Vitamin C is enough for you every day. I was thinking the same thing.
According to the "Encyclopedia of Nutritional Supplements":
- Infants under 6 months old need 30 mg. of Vitamin C daily.
- Infants 6-12 months old need 35 mg. every day.
- Children 1 to 3 years old need 40 milligrams of vitamin C daily.
- Those 4 to 10 need 45 milligrams each day.
- 11- to 14-year-olds need 50 milligrams.
- Teens 15 years and older are considered adults and need 60 milligrams of vitamin C every day.
- Pregnant women need 70 milligrams, while lactating mothers should be getting 95 milligrams.
Vitamin C Fruit Smoothie (makes 2)
1/3 - 1/2 cup plain yogurt (more for a thicker smoothie - less for a thinner one)
1/3 cup soy milk
1 cup strawberry chunks
1 cup cantaloupe chunks
1-2 tablespoons raw honey
4-6 ice cubes
Put all ingredients in blender and blend until smooth. Serve immediately.
Enjoy the day knowing that your body is healthy and protected. Have a happy Vitamin C day!!!