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Healthy Habits, Vitamin C; beware of synthetic versions


Healthy Habits: Vitamin C

The best way to get your daily Vitamin C is from whole foods. Most supplements, even if they claim to be natural, are incomplete and can cause negative side effects. I used to purchase ascorbic acid powder, or Emergen-C not realizing this.

Ascorbic acid on its own is not Vitamin C; it is only one part of the whole.

Natural Vitamin C, in whole foods, is made up of many different components that are perfectly balanced. When supplement companies try to mimic naturally occurring Vitamin C, they create a mass produced synthetic version with many of the essential pieces left out.

Here are some of the best, whole food sources of Vitamin C: parsley, Kakadu plums, rose hips, chili peppers, acerola cherries, bell peppers, guava, kale, kiwi, broccoli, Brussels sprouts, strawberries, grapefruit, oranges, cauliflower, cabbage, papaya, persimmon, lemon, lime, pineapple, spinach, black currants and amla.

Optimal amount of daily Vitamin C

To give you an idea of about how much you’d need to eat of these whole foods in order to get an optimal amount of daily Vitamin C, one whole red bell pepper a day would do the trick!

In addition, you can drink a cup of echinacea & rose hip tea every day to enhance the immune system benefit, as well as including foods high in zinc & Vitamin K, and getting 15-20 minutes of sunshine each day for your Vitamin D intake.

Your body does require more Vitamin C when you are stressed or if you have an infection. The regular, daily Vitamin C intake recommendation has been raised to 75 mg for women and 90 mg for men. When stress is high or you’re fighting off an infection, then you should be getting 150-200 mg per day.

Here are some of the many health benefits of consuming organic whole foods high in Vitamin C:

  • boosts the immune system
  • initiates antibody activity
  • anti-aging
  • helps prevent asthma
  • promotes eye health
  • speeds healing
  • helps prevent cancer
  • lowers blood pressure
  • assists in absorption of iron
  • promotes healthy skin
  • hair & nails
  • cardioprotective
  • helps cure cataracts
  • helps control diabetes
  • aids collagen production
  • anti-oxidant/reduces risk of chronic disease
  • elevates mood
  • antimicrobial
  • antitumor
  • promotes oral health and prevents stomach infection


I do not recommend purchasing juices. Most are mass-produced and full of junk ingredients. If you prefer juice, then buy or grow organic fruits and vegetables and juice them yourself at home. You don’t have to have an expensive juicer. You can blend the fruits in your blender and then press through a fine mesh strainer if you don’t like the pulp.

Be Well and God Bless You!

Jennifer Wimmer

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