Nutrition

The Lifesaving Power of Vitamin C

What’s the first thing you think of when you hear Vitamin C?

I know before I did the research I thought of a big bag of juicy oranges.

If I only knew how off I was.

In this article you will learn the ins and outs of Vitamin C and why you will be thinking of the red hot chili pepper (not to be confused with the band) instead of the orange next time you hear Vitamin C.

What is Vitamin C?

Vitamin C is an essential and water-soluble vitamin.

The difference between an essential and non-essential vitamin is if they are made in the body or not. When a vitamin is essential it’s not synthesized in the body and the only way to get the amount you need is through your diet.

Since your body can’t make Vitamin C, many foods come fortified with additional Vitamin C to help you get the needed amount. Another option to get Vitamin C is taking supplements to help your body get enough.

Since Vitamin C is a water-soluble vitamin it is not stored in the body and is easily dissolved in water.

Colorado State University says, “since they [Vitamin C] are eliminated in urine, we require a continuous daily supply in our diet.”

How This Antioxidant Will Help You?

Every person breathes. That should be obvious by now.

But did you know that when you breathe in oxygen it is capable of, “becoming part of a potentially damaging molecule called free radicals”?

These free radicals attack cells in the body which can lead to:

  • Cancer
  • Heart Disease
  • A decline in brain function
  • A diminished system

Vitamin C is known as a powerful antioxidant that helps stop free radicals in the body.

They are able to do this by stabilizing and deactivating the oxygen atoms before they form free radicals which attack your cells.

This is why it is so important that you get enough antioxidants (like Vitamin C) in your daily diet.

Vitamin C: The Disease Fighter

Vitamin C is like the superman of the vitamin universe.

There are so many diseases that studies have shown Vitamin C helps prevent and lessen, but just to name a few…

High Blood Pressure

Vitamin C helps in lowering blood pressure, because of its effect on blood vessels. It helps dilate the blood vessels which increases the flow of blood throughout vessels.

Heart Disease

Like we discussed earlier, with the roaming free radicals in your body damaging your cells, Vitamin C helps stabilize and prevent them from doing any harm to your heart.

Vitamin C also aids your arteries in becoming more flexible which helps eliminate LDL (bad cholesterol) from forming and damaging your heart.

Common Cold

Myth: If you consume Vitamin C everyday you won’t get the cold.

That is false. Studies have shown that it doesn’t completely prevent the common cold, but it will help lessen the symptoms and even prevent further sickness.

Vitamin C will strengthen your immune system though to help fight off different illnesses.

Cancer

Those who have a high intake of Vitamin C from many different fruits and vegetables may have a lower risk of getting “many types of cancer such as lung, breast, and colon cancer.”

Think You’re Getting Enough? Think Again.

How confident are you that you’re getting enough Vitamin C?

Did you know that one out of every four Americans are not getting enough Vitamin C today?

The Recommended Dietary Allowance (RDA) for Vitamin C varies on your age and gender.

  • Females
    • If you are a teenager (14-18)
      • 65 mg/day
    • If you are an adult (19+)
      • 75 mg/day
  • Males
    • If you are a teenager (14-18)
      • 75 mg/day
    • If you are an adult (19+)
      • 90 mg/day

To put this more in perspective, let’s take a look at how much Vitamin C is in what you eat.

The Best (and Most Delicious) Places to Get Your Vitamin C

I’m sorry to break it to you, but…

Oranges don’t have the most Vitamin C in them.

It’s ok if you need a moment to process this.

We all grow up getting told if you want to get more Vitamin C you go and buy a big bag of oranges and start chowing down.

We have found some delicious and simple foods that have even more Vitamin C than the legendary orange which only has 69.7 mg.

Here’s our top 5

a bunch of cut up fruit

1. Chili Peppers

A half cup of chili peppers contains 107.8 mg of Vitamin C and has added benefits that can help with muscle and joint pain.

2. Guava

In just one guava you will get 250 mg of Vitamin C which is over twice as much as you need all in one fruit!

3. Strawberries

One cup of strawberries contains 84.7 mg of Vitamin C along with other nutrients like folate to help with the health of your heart.

4. Kiwi

One large kiwi will give your body a Vitamin C shot of 84 mg plus they are just delicious.

5. Papaya

In just half a cup of papaya you will be happily consuming 94 mg of Vitamin C.

What Will Happen to Me If I Don’t Get Enough?

Since Vitamin C plays a major role in the formation and maintenance of collagen and helps strengthen the immune system, a deficiency can be harmful to your body.

Some signs of Vitamin C deficiency include:

  • Easy bruising
  • Weakening immune system
  • Damage to the gums
  • Pain and swelling in the joints
  • Digestive problems

A severe deficiency in Vitamin C will lead to scurvy. This is an illness that will leave you with pain in your joints, red spots on your skin, and feeling tired.

Although this is not very common today, because just a small amount of Vitamin C will help prevent scurvy.

Why IdealLean Pre-Workout Has Vitamin C In It

Here at IdealFit, all of our products are designed with your health and performance in mind.

That is why we packed our IdealLean Pre-Workout with 20mg of Vitamin C.

When working out, you are tearing apart your muscles so they can build back up again leaner and stronger than before.

Vitamin C helps with that, because it is “needed for the growth and repair of tissues in all parts of your body.”

Along with repairing tissues, it also helps form a protein that is used to make tendons and ligaments.

Yeah Vitamin C is kinda a big deal.

So help give your body what it wants with the Vitamin C in IdealLean Pre-Workout.



Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.


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