Vitamin C

  • Powerful antioxidant and immune booster
  • Best sources of Vitamin C (per serving)
  • Orange 1 medium 70 mg
  • Strawberry sliced 1 cup sliced 98 mg
  • Papaya 1 cup sliced 87 mg
  • Brussel Sprout 1 cup 75 mg
  • Broccoli 1 cup 82 mg
  • Kiwi 1 medium 64 mg
  • Kale 1 cup 80 mg
  • Bell pepper 1 cup 230 mg
  • Guava 228 mg per 100 mg

Consuming too much vitamin C supplements increases the risk of developing kidney stones and consuming more than 1000 mg/day, reduces the absorption by 50%. Instead of reaching for dietary supplements to help boost your immune system against COVID-19, consider picking up some of these fruits and vegetables at your local grocery store.

Vitamin C is very well known as an antioxidant and for its immune-boosting effects, but it also has various other benefits. Vitamin C is vital in collagen production, thus helps keep your skin, teeth, and connective tissues strong and healthy. It also helps with the absorption of iron and stabilizes vitamin E and folic acid. It is important in neurotransmitter production and synthesis of nitric oxide. Vitamin C has a role in prostaglandin and prostacyclin thus metabolism thus it may be capable of attenuating the inflammatory response or even sepsis syndrome.

Signs of deficiency causes impaired wound healing, disordered, collagen formation, gingivitis, anemia, joint pain, easy bruising, and fatigue.

Daily requirements are generally 90 mg/day and about 120 mg/day for the elderly and pregnant/lactating females.