We’re finally past the B-Complex, and onto my favourite vitamin- Vitamin C! On my Facebook page this week we are talking about kiwifruit, a fun fuzzy berry that originated in China but is now grown many places.
For #testkitchentuesday I experimented with the meat-tenderizing properties of kiwi, and because cooking kiwi will disrupt much of its vitamin C content we also enjoyed a fresh kiwi and pear fruit salsa with the finished roast. Recipe will be posted on Facebook #foodiefriday! Check it out and use it to inspire your own test kitchen!
Kiwi is high in Vitamin C- a serving of 2 contains even more than oranges! Vitamin C is only found naturally in fruit and vegetables, so keep this in mind and make sure you eat lots of those!
Vitamin C stimulates white blood cells and is a free-radical fighting superhero. It helps to keep our immune system running strong, although studies with the aim to prove Vitamin C keeps you from getting sick are inconclusive. Common sense would dictate though, that a diet rich in fruit and vegetables is going to make you healthier with the plethora of nutrition available, so eat up as much of that food group as you like. I'm not too fussy on limiting servings of fruit and vegetables- in our house, it's unlimited. Our bodies do not make their own Vitamin C- it must be part of our daily diet.
Vitamin C also plays a role in healthy cardiovascular function. It seems to play a role in stroke prevention, as a deficiency can be a risk factor.
There are some interesting studies that show Vitamin C can actually help prevent certain types of cancer, oral and digestive, and can also be an effective treatment for killing the cancer’s stem cells which are resistant to traditional treatments.
Vitamin C also prevents scurvy, a condition that causes bleeding gums, nosebleeds, cracked skin, poor wound healing, and ultimately death by infection or associated complications. Thankfully, there’s no need to worry about scurvy here in the West- we have Vitamin C rich foods available everywhere.
Vitamin C helps produce collagen, which aids in the renewal of skin and keeps us looking our best. It assists in renewing skin damaged by the sun and pollution.
You can get Vitamin C from many fruits and vegetables! If you name it, it’s likely got it. Here’s a pretty comprehensive list.
Vitamin C helps your body absorb iron, so here’s a tip: Pair your iron-rich meals with Vitamin C-rich foods. The best way to maintain a healthy body in all areas is to eat a well-balanced diet of appropriate portions, drink lots of water, get enough sleep, and exercise the best you can when you can.
Vitamin C supplements are widely available. I actually take one every day because even though we usually eat really well, I do want to support my body for those days I make less than nutritious choices, which does happen from time to time.
However, before you take a supplement- because it’s easy to ingest too much of anything when you pop a pill, or cause side effects or drug interactions, talk to your doctor. There are several drug interactions associated with supplementation of Vitamin C.
To summarize, Vitamin C is important to:
You can find Vitamin C in these food sources:
Kiwi, oranges, grapes, guava, broccoli, cauliflower, snow peas, peppers, and more.
Children from 1 to 18 years need from need from 15-1800 mg per day, depending on age. Adults aged 19 and up need 90-120 mg per day, depending on sex and whether pregnant or breastfeeding.
For more information on Vitamin C dosing for children and adults, read this article here.