Affordable Healthcare Series- Vitamin C

VITAMIN C   

Vitamin C (Ascorbic Acid), is an incredibly essential nutrient for the human body.  Vitamin C is a water-soluble vitamin, meaning that it’s dissolved in water and not stored in the body's tissues; therefore, must be replenished daily.  Vitamin C is a cofactor in at least eight enzymatic reactions in the body, the most notable being the symptoms and effects of scurvy.  Vitamin C is a powerful antioxidant that protects the body’s tissues from oxidative stress and the damaging effects of free radicals.  It is a commonly synthesized (produced) by our bodies and is an important component that must be provided by dietary intake.  

              Vitamin C is necessary for creating ATP (adenosine triphosphate), and dopamine, and required for the biosynthesis of collagen (L-Carnitine).  Collagen is a critical component of connective tissues which play a vital role in wound healing and capillary integrity and maintained within the cells and tissues highest in leukocytes (white blood cells).   Research might become conclusive that ideal levels of vitamin C and daily replenishment of this nutrient might lower the risk of many cancers.  The current daily value (DV) for vitamin C is 60mg.  A more specific daily intake of vitamin C is 90mg for men and 75mg for women.  The list below contains easy vegetables for the garden, and your DV (DRI) can be achieved deliciously by consuming a cup of any.  Grow these:

Yellow Bell Peppers 186g per cup, 569% of DV

(red bell peppers have 349% of the daily value, and green bells have 220%!)

Broccoli 92g per cup, 135% DV

Strawberries 166g per cup, 163% DV

Kale 67g per cup, 134% DV

Orange Tomato Varieties 240g per cup!  91% DV

Honorable Mentions- Kiwifruit!  69g per fruit, 107% DV and Sweet Potatoes 200g per ¾ cup!!

Bottom Line: Happy immune system and wound healing.  Happy cartilage and connective tissues.  Happy heart and blood vessels.