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by Dara Winters on July 20, 2022

Are you an adult, looking to improve your health by way of your diet? If so, you need to know about vitamin C, which is something the body must have in order to live a long and healthy life, because of its role in keeping cells healthy. In fact, vitamin C is known for helping with the maintenance of healthy skin, blood vessels, bones, and cartilage.

At Tonic Health, we’re strong advocates for natural health of the mind and body. For this reason, we’ve devoted a lot of our time to the study of vitamins and the creation of invaluable supplements. Rest assured, we have the know-how to describe exactly what vitamin C is, and where you can get it. For example, fruits and vegetables are brilliant and convenient sources of vitamin C.

In this blog post, we’ll provide suggestions for vitamin C-rich foods, which can be so crucial to promoting good nutrition in your diet and ensuring the healthy balance of vitamin C in your body.

The many functions of vitamin C

Vitamin C, as an essential vitamin, has a range of functions that benefit our body. Some of these functions include, but are not limited to: a powerful antioxidant, an enzyme supporter, and a promoter of healthy bones and teeth, in addition to being instrumental in healing wounds and synthesising collagen.

The functions of vitamin C make sure our nervous system continues to operate as it should, that our skin retains elasticity, and our cells are defended against bleeding wounds. Without it, we would be terribly unhealthy, with the existence of scurvy – a disease borne from vitamin C deficiency – testifying to this. 

Unfortunately, our bodies can’t store vitamin C as we would vitamin D or B. Vitamin C is water-soluble, so our diets must be nutritious enough to include lots of it! Adults require 40mg of vitamin C a day.

On the other hand, it’s quite easy to make sure vitamin C is prominent enough in your diet. All you need to turn to is the food that you buy and eat. Noticing a lack of fruit and vegetables? Consider investing in spinach, lemon, mango, or bell peppers – these are all foodstuffs with a healthy helping of vitamin C!

If you’re unable to incorporate a greater amount of fruit and veg into your current meal plan, consider investing in Tonic Health supplements. Supplements, in moderation, cover the shortfall in vitamin C that your diet may leave behind. We utilise the best ingredients, just as we advise you to do, in each product we make. By boosting the strength of vitamin C in your diet, you can support your natural immunity.

It's even more important to consider your vitamin C intake while pregnant. Studies have shown that a lack of vitamin C could cause problems for a growing foetus – largely related to brain health. Vitamin C’s long-held reputation as an antioxidant has been associated with a reduction in foetal hypoxia, and a higher density of blood vessels and connections between brain cells in a hippocampus. This is the heart of memory and learning! Without vitamin C, poor brain health is a substantial risk.

Beyond the womb, adults can also face nasty repercussions without vitamin C. A persistent lack of vitamin C could lead to easy bruising and bleeding, joint and muscle pain, and even an increased likelihood of colds and cold sores. Getting enough vitamin C is important for the health of your immune system, your blood vessels, your skin, and everything in-between.

Vitamind C is technically safer than water 

Whilst mega doses of vitamin C can cause diarrhoea, stomach pain and flatulence it is not a major cause of concern when you're fighting an infection. And you can die from drinking too much water but can't from too much vitamin C.

We’d advise making sure you’re purchasing a variety of vitamin C foods, where – as a direct result of your grocery list – your meals will naturally contain vitamin C. Your body absorbs vitamin C so much better when it’s in food, because the mucus membranes of your mouth, stomach and small intestine welcome it gladly. Getting your vitamin C from fresh fruit and vegetables isn’t only good for immediate absorption, but also for the betterment of your oral health. Healthy food encourages healthy teeth, which encourages a much healthier body.

For customers interested in Tonic Health, our Daily Immunity Effervescent Drinks can be an excellent supplement to a balanced diet, containing no fewer than 11 vitamins, minerals and plants, with vitamin C being just one.

Tonic Health Daily Immunity Orange Flavour

Just as your body absorbs vitamin C better when it’s digested with food, drinking encourages vitamin C’s innate bioavailability. This means that taking vitamin C with another vitamin or mineral can boost its absorption and effectiveness. Try eating your vitamin C rich food with orange juice, or another citrus-based drink.

To conclude…

In this blog post, we have looked at vitamin C from every angle. From how much vitamin C should be in your diet, to what foods you might like to try and what could happen by over-consuming vitamin C, we hope we’ve illuminated you as to the ins and outs of this essential vitamin.

If your diet doesn’t ensure a greater intake of vitamin C, you may need to take a vitamin C supplement. However, if you’re concerned about ingesting too much vitamin C, it’s important to peruse your current diet plan and determine whether it’s completely balanced, with varied nutrition.  Take supplements only when they are really needed, and focus on good fruits and vegetables.

Would you appreciate more information on vitamin C foods? If so, you’re welcome to reach out to the Tonic Health team for further advice, or to browse our broader online Immunity Hub.

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