vitamin c

Vitamin C – A Critical Component for Your Body

Vitamin C is one of the most crucial components of good health. The body does not store it, so it is critical to take enough daily through food or supplementation. Luckily there are plenty of wonderful vegetables and fruits available to help your body get the nutrition it needs.

Vitamin C Deficiency

Chronically denying your body vitamin C can lead to:

  • Anemia
  • Bleeding gums
  • Decreased ability to fight infection
  • Reduced wound-healing rate
  • Dry and splitting hair
  • Easy bruising
  • Gingivitis(inflammation of the gums)
  • Nosebleeds
  • Possible weight gain because of slowed metabolism
  • Rough, dry, scaly skin
  • Swollen and painful joints
  • Weakened tooth enamel
  • And in severe cases, scurvy

Health Benefits


Vitamin C is an antioxidant. It reduces oxidative stress in the body that can lower the risk of chronic and degenerative illness such as cancer, autoimmune disorders, aging, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases

The Common Cold

While regular high doses can’t prevent the common cold, it can reduce the severity and duration. So, Mom was right about the benefits of drinking the OJ when you are sick.

Lower Blood Pressure

One study has shown regular intake of Vitamin C may help lower blood pressure in salt-induced hypertension

Fight Heart Disease

Vitamin C has been shown to lower both blood LDL cholesterol and triglycerides level, which helps reduce your risk of developing heart disease.


Studies show Vitamin C lowers the levels of uric acid in the blood, which can prevent or reduce symptoms of gout.

Anemia Prevention

If your body has trouble converting iron from food into a usable form, Vitamin C can help.

Recommended Amount

The recommended daily value is only 75mg for women and 90mg for men on average to avoid the problems listed above.

Many studies have shown we should aim for closer to 500mg a day for optimal health. Going over 2,000mg daily could upset the stomach and cause diarrhea, but since C is not stored in the body, it does not usually present a long-term effect.

Research is still ongoing as to the differences between taking vitamin C as a supplement versus eating as part of your diet. But the general consensus is to eat plenty of vitamin-rich foods and supplement if needed.

Vitamin C Rich Organic Fruits and Vegetables

Here’s a chart showing some of the many delicious organic fruits and vegetables with plenty of Vitamin C in them.

VItamin C Rich Foods

And you can add extra C Vitamin to your dishes with fresh herbs such as thyme, parsley, cilantro, and dill as well as lemon and orange zest.

Some Vitamin C rich recipes

Getting enough Vitamin C in your diet shouldn’t be a chore with so many delicious natural sources. And if you are going to commit to just doing one healthy thing for your body every day, making sure you get plenty of this great vitamin should be it.


Always use organic fruits and vegetables in your recipes.

Do you live in one of these Southern California Cities? Aguanga, Fallbrook, Hemet, Homeland, Lake Elsinore, Menifee, Murrieta, Temecula, Wildomar, or Winchester.  If you do, you can use the local organic fruits and vegetables in our harvest deliveries for these recipes.


Other Great Recipes and Resources

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About Audrey Humaciu

Audrey Humaciu is an avid "maker" that believes homemade is better. Check out her blog, That Recipe, and rediscover the simple pleasures of cooking and eating real foods that nourish your body, mind, and spirit. She'll show you how easy it can be.

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