What is Vitamin C
Vitamin C, also known as ascorbic acid, is an essential vitamin, which means that the body cannot produce it. One thing to keep in mind is that vitamin C cannot be stored in the body, so you must incorporate it into your diet daily. As a result, we must get enough of this vitamin through our diet.
How much Vitamin C do we require?
The RDI (Recommended Daily Intake) for Vitamin C for adults is 40mg per day, 50mg for pregnant women, and 25-35mg for children.
Related: Immunity Wellness Shot
Why it is important to have Vitamin C rich foods in winter
Vitamin C is a potent water-soluble antioxidant that is required for tissue growth, repair, and development. It aids in many bodily functions, including immune system strengthening, iron absorption, collagen formation, wound healing, and cartilage, bone, and tooth health.
How vitamin C can help protect the skin barrier in the winter
Another benefit of vitamin C in the winter is the environmental protection it offers. Free radicals can impair the skin’s natural barrier, removing healthy oils from the surface.
These oils normally help keep hydration in the skin and protect it from environmental aggressors. If the barrier is not functioning optimally, skin can easily become extremely dry, dehydrated, and more prone to breakouts.
9 Foods High in Vitamin C
- 12 cups red peppers – 95 mcg
- 90 milligrammes in 1 cup papaya
- 85 milligrammes per cup of strawberries
- 70 milligrammes from 1 medium kiwi
- 70 milligrammes from 1 medium orange
- 50 milligrammes are found in 12 cups of broccoli
- Cauliflower contains 40 milligrammes per cup
- 30 milligrammes for each lemon
- 20 milligrammes – 1 medium tomato
Here are some recipes for extra vitamin C during the winter to help you meet your daily vitamin C requirements.
Vitamin-C Rich Diet Plan
Monday: 1/2 cup red bell pepper sticks with hummus dip
Tuesday: 1/2 cup Strawberries with Greek yoghurt
Wednesday: 1.5 lemons in detox water jar/ 1.5 lemon dressing on a veggie salad
Thursday: 1/2 cup steamed broccoli in salad/Broccoli Parmesan pasta
Friday: Cauliflower crust pizza/Cauliflower soup made with 1 cup of cauliflower florets
Saturday: 1 medium kiwi with Greek yoghurt
Sunday: 1 cup papaya with Greek yoghurt / Blackened salmon with papaya
We hope this helps you become stronger, fitter, and healthier on the inside, and that you no longer fear winter!
If you have any questions about our holistic health food, please contact us.
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