3 Key Benefits of Vitamin C in Your Diet

Vitamin C is an essential nutrient in the human body. It has numerous benefits that are integral for both good physical and cognitive health. Found naturally in some foods, Vitamin C is also widely used in supplemental form.

This water Soluble vitamin often referred to as ascorbic acid is critical for good health and needs to be replenished on a daily basis. 

 Vitamin C is found in foods such as oranges, pineapples, mangos,  strawberries, lemons, broccoli, spinach, tomatoes and many more. 

The recommended daily intake (RDI) of Vitamin C is 75mg for women and 90mg for Men. However the current safe upper limit is 2,000mg per day. Exceeding recommended doses has been reported to possibly cause gastric upset. 

1.Powerful Antioxidant That Combats Chronic Illness. 

Oxidative stress occurs when the body cannot keep up with the production of free radicals. 

Vitamin C has shown to be effective as an antioxidant to neutralize free radicals ultimately helping to maintain cellular health. 

Studies show that consuming more vitamin C can raise your blood antioxidant levels by up to 30% and can reduce inflammation. 

2.  Helps Increase Iron Absorption

Studies have shown Vitamin C improves absorption of Iron. Specifically Iron that is found in difficult to digest plant sources. 

This is important for vegetarians, as meat is a major source of iron in the diet. 

Taking Vitamin C may reduce the risk of Anemia among those who are prone to iron deficiency.

Consuming 100 mg of vitamin C can reduce the chance of iron deficiency by 67%. 

3. Improved Mood and Well-Being

Although further research is needed it has been widely acknowledged that  Vitamin C may improve mood. Surprisingly, people who are depleted in Vitamin C  often become fatigued and depressed and their moods suffer.  

Studies done in hospitals showed great improvement in patient's moods after being administered  even small doses of Vitamin C.

Vitamin C is a cofactor in the synthesis of several neurotransmitters. It is needed to convert dopamine to serotonin, and it modulates neurotransmitter release in nerve cells.


Supplementing with Vitamin C is a great way to ensure you are getting enough in your diet. 

It is recommended that you focus on getting this nutrient from food based sources such as fruits and vegetables. Maintaining healthy levels of vitamin C prevents disease by neutralizing free radicals in the body, helps iron absorption and improves overall wellbeing. Make sure you get your Vitamin C every day!


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