Health Benefits of Vitamin C
Boosts immune system function
Powerful antioxidant protection
Supports collagen production for skin
Enhances iron absorption
Speeds wound healing
May reduce risk of chronic diseases
Best Food Sources of Vitamin C
Get your daily Vitamin C from these nutrient-dense whole foods:
| Food | Vitamin C Content | % Daily Value |
|---|---|---|
| bell peppers | 190 mg per 100g | 211% DV |
| strawberries | 59 mg per 100g | 66% DV |
| oranges | 53 mg per 100g | 59% DV |
| kiwi | 93 mg per 100g | 103% DV |
| broccoli | 89 mg per 100g | 99% DV |
Signs of Vitamin C Deficiency
Watch for these symptoms that may indicate low Vitamin C levels:
Frequent colds and infections
Slow wound healing
Dry and splitting hair
Rough and dry skin
Bleeding gums
Fatigue and weakness
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin C Absorption
✓ Absorption Enhancers
Combine Vitamin C-rich foods with:
- Consumed with iron-rich foods
✗ Absorption Inhibitors
Avoid consuming these with Vitamin C:
- Smoking
- Stress
- Cooking (heat-sensitive)
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 90 mg |
| Adult Women | 75 mg |
| Pregnancy | 85 mg |
| Smokers | 125 mg |
Daily recommended intake
Track Your Vitamin C Intake
Monitor your daily Vitamin C consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
