Vitamin C & Immunity

With the Winter Cold Season upon us, supporting our immune systems is more vital than ever. Vitamin C is a strong antioxidant which helps body form and maintain connective tissue, including bones, blood vessels, and skin. Our white blood cells require Vitamin C to do their job correctly to prevent and treat the common coughs and colds we experience. As it is a water-soluble vitamn, meaning the body is unable to store it, Vitamin C is required on a daily basis.

Many different types of vegetables and fruits contain a lot of Vitamin C, but be careful – it is an unstable vitamin that is sensitive to heat and light. Therefore the more processed it is, the less likely it’ll be active. Reconstituted orange juice is made by drying out oranges, transporting them, then re-hydrating them with water, leaving you with orange juice that no longer has any vitamin in it.

 

How much Vitamin C do we need?

The recommended daily intake of vitamin C varies, depending on your age. It’s worth noting that this is assuming you aren’t currently sick or have any increased need for vitamin C

0-6 months

40 mg/day
7-12 months50 mg/day
1-3 years15 mg/day
4-8 years25 mg/day

9-13 years

45 mg/day

FEMALES

14 to 18 years65 mg/day
19 years and up75 mg/day
Pregnant18 years and under: 80 mg/day
19 years and over: 85 mg/day
Breastfeeding18 years and under: 115 mg/day
19 years and over: 120 mg/day

MALES

14 to 18 years75 mg/day
19 years and up

90 mg/day

However, if you are already sick, or have a need to prevent getting sick (such as your partner, colleagues or children are sick and you don’t want to have what they have) your recommended dose is much higher – known as a Therapeutic dose is 500-1000mg 

 

Foods high in Vitamin C

 

 

Vitamin C Rich Foods ListPortionMilligrams per serving
Raw red capsicum

Orange juice

Kiwifruit

Orange

Grapefruit juice

Raw green capsicum

Cooked broccoli

Fresh strawberries

Cooked brussels sprouts

Grapefruit

Raw broccoli

Tomato juice

Rockmelon

Cooked cabbage

Raw cauliflower

Potato baked

Raw tomato

½ cup

¾ cup

1 medium

1 medium

¾ cup

½ cup

½ cup

½ cup

½ cup

½ medium

½ cup

¾ cup

½ cup

½ cup

½ cup

1 medium

1 medium

95

93

71

70

70

60

51

49

48

39

39

33

29

28

23

20

16

Vitamin C Rich Recipes