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Add More Vitamin C to Your Diet for a Healthier You

By Brandi Goodman 

Vitamin C is an essential part of a healthy diet. Knowing which sources offer the largest amounts can help you get the vitamin into your system each day. You need at least 65 milligrams of this vitamin daily. Some people need as high as 90 milligrams.

The Power of Antioxidants

Antioxidants work to fight off toxins in the body. These toxins cause damage to cells and can lead to illness and disease. Vitamin C acts as an antioxidant. Enough of this in your system and you'll be able to ward off illness much easier than those who do not get enough of the water-soluble nutrient.

Creating Collagen

Collagen is necessary for healing wounds. The protein is the primary component in the body's connective tissue. Vitamin C is required to create collagen and allow this process to happen.

What to Know About a Vitamin C Supplement

Many people believe they should take a Vitamin C supplement if they want to prevent themselves from getting sick. Though this is fine to do, you need to be sure you're not getting the vitamin from other sources as well. If you're eating plenty of foods that contain Vitamin C, a supplement is not necessary. You may find yourself having far too much which can cause some minor symptoms, such as nausea. The supplement works well for people who do not eat enough foods rich in the vitamin.

Food Sources of Vitamin C

Plenty of food sources exist that offer Vitamin C. Most people know oranges provide the vitamin. One small orange contains more than 50 milligrams. You may be surprised to know that you can get even more Vitamin C than this from a cup of broccoli. One cup contains 81 milligrams of the vitamin. A cup of cauliflower is roughly the same as the small orange.

A full cup of strawberries is one of the highest sources. This provides 84.7 milligrams of Vitamin C. A kiwi is another excellent choice. Just one small kiwi gives you 64 milligrams. A whole mango without the skin takes the cake over all of these mentioned, however, with 122 milligrams of Vitamin C provided.

Add more sources of Vitamin C to your diet if you hope to have antioxidants fighting off disease and a healthier body overall. You can avoid illness, keep your immune system strong, and boost your well-being. The fruits and other foods containing Vitamin C make excellent additions to your weekly menu. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Gold River, Calif.

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