November 14, 2016

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The Benefits of Vitamin C

The Benefits of Vitamin C
By Maria England, NDTR, ABS Team Member
 

As the weather changes and the flu season begins, it becomes more important than ever to eat right and get the much needed vitamins to help protect us from getting sick. One of the best-known vitamins to keep us healthy is Vitamin C. It helps protect us from infections and increases our immune system. It can also be taken to help reduce the length of symptoms of colds.

Vitamin C is needed to not only boost our immune system, but it is also used for repairing wounds. This is because it is important part of building collagen, which is the connective tissue between bones and muscles. Also when we tear tendons and ligaments when working out, collagen is needed to repair this, so having plenty of Vitamin C in our body will help us repair and recover.

Vitamin C is an antioxidant. Antioxidants help protect body cells from free radicals which attack cells. When cells have been attacked, they are more prone to certain cancers and infections. Antioxidants like Vitamin C can actually help reduce the damage from free radicals.

Vitamin C also helps us absorb other important vitamins and minerals like folate and iron. Folate and Iron are found in dark leafy greens and whole grains. These forms can be difficult to absorb folate and iron from, but vitamin C can help with this absorption.

When we think about Vitamin C we often think about oranges, but there are a variety of fruits and vegetables that contain this important vitamin. Citrus fruits are one of the best foods for vitamin C, which includes limes, grapefruit, and lemons. They are also in season during the winter, which means you will be able to find them fresh and at lower prices. It is best to stick with fresh citrus fruits instead of processed juice, because often times sugar is added. Try making fresh lemonade or orange juice at home and adding a natural sugar substitute like stevia to it instead! Other fruits that contain Vitamin C are melons, kiwi, mango, and strawberries. You can also find Vitamin C in broccoli, bell peppers, and tomatoes.

Another great way to add Vitamin C to your breakfast is adding fresh squeezed citrus fruit to you ABS Protein Pancake Mix and topping it off with slices of citrus fruit! Which we recently did with oranges in our Orange Creamsicle Protein Waffles

The recommended daily amount of vitamin C is 90mg for men and 75mg for women. Just one orange has 85mg of vitamin C, which would easily meet your needs for the day and help boost your immune system!

References:

ABS Protein Pancakes

Academy of Nutrition and Dietetics


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