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  • Writer's pictureJanice Tracey

Fancy a Vitamin C boost?


Oranges contain 53gms per 100gm

(one orange gives you 70mg)

Kiwis contain 93mg per 100gm

(one kiwi gives you 71mg)

I’m a big fan of Vitamin C – the more I read about it the more I am loving all the benefits to so many of the processes in the body.  

The recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day and this is based on avoiding scurvy so eating an orange or a kiwi a day you'll stay scurvy free.

The upper limit is 2,000 mg a day and these higher doses of circa 1000 mg a day are often recommended as a therapeutic by health professionals.

After listening to a lecture by Dr Suzanne Humphries and after finding out that Vitamin C in foods is lost when exposed to heat, I’ve been taking a high potency vitamin C supplement for a year or so and feel great.  Of course I’ve also upgraded my diet a fair bit in that time so it’s hard to be specific about attributing the feel good factor to the diet or the vitamin supplementation, however study after study on different health issues have indicated positive results so I’m going to keep on taking it.

I’ve listed below a few of the benefits that I’ve found studies to concur with.  I've also added a link at the bottom of the blog to some historical studies into the uses of Vitamin C, but the lecture by Suzanne Humphreys could be your first port of call if you find your interest piqued.     

  • Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.

  • Vitamin C supplements have been found to lower blood pressure in both healthy adults and adults with existing high blood pressure.

  • Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including “bad” LDL cholesterol and blood triglycerides.

  • Vitamin C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

  • Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

  • Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defence system and helping wounds heal faster.

  • Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.

  • Although vitamin C has many proven benefits, it has not been shown to prevent the common cold (but it does reduce the severity if the symptoms), reduce cancer risk, protect against eye diseases or treat lead toxicity.

  • Vitamin C is water-soluble, so it is not stored within your body. If you consume more than your body needs, it is excreted in your urine.

Other good food sources of vitamin C are listed on the Dr Axe website Top 20 Vitamin C there are plenty of options for boosting this essential nutrient through your diet.  



The Mayo Clinic Website is another good resource and gives details of possible interactions with some frequently used drugs eg Chemotherapy, Statins, HRT, The Pill etc.  

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