Vitamin C and Weight Loss, Vitamin C Nutrition, Best Food Sources for Vitamin C

Vitamin C - Reference Guide for Daily Nutrition

Better metabolism, better digestion, and an in-sync melody of the vitamins and minerals within can help the dieter reach their weight loss goals a bit quicker and safer. Keep in mind that vitamins should be obtained from natural food sources and vitamin supplements are just that - a safety net to help the body meet the daily requirements. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Vitamin C Daily Recommended Amount mg/d (daily milligrams):

Infants & Children:


0 to 6 months old - 40


7 to 12 months old - 50


1 to 3 years old - 15


4 to 8 years old - 25

Males:


9 to 13 years old - 45


14 to 18 years old - 75


19 to 30 years old - 90


31 to 50 years old - 90


51 to 70 years old - 90


Over 70 years old - 90

Females:


9 to 13 years old - 45


14 to 18 years old - 65


19 to 30 years old - 75


31 to 50 years old - 75


51 to 70 years old - 75


Over 70 years old - 75

Pregnancy:


14 to 18 years old - 80


19 to 30 years old - 85


31 to 50 years old - 85

Lactation:


14 to 18 years old - 115


19 to 30 years old - 120


31 to 50 years old - 120

Natural Food Sources Containing Vitamin C:

Oranges, pineapples, lemons, limes, grapefruit, kiwi, strawberries, currants, guavas, parsley, kale, broccoli, horseradish, green peppers.

Vitamin C Nutrition Benefits for the Body:

General -Anti-oxidant; protects against infection; regulates blood cholesterol, strengthens bones and teeth. Also contains healthy heart benefits.

Therapeutic Uses for Vitamin C: Combatant for stress. Useful in cell and tissue repair. Protects against some forms of cancer. May assist with male infertility.

Vitamin C Deficiency Symptoms:

Bruises easily, fatigue, weakness, muscle pain, joint pain, gingivitis, loose teeth, nosebleeds.

Vitamin C Offenders:

- Heat so best utilized via raw nutrition.

Health Warnings for Vitamin C:

- Necessary for iron absorption in the body.
- Vitamin C cannot be produced by the body.
- Vitamin C activates folic acid.
- Vitamin C may help dieters in fighting fatigue by providing energy.
- City dwellers, smokers, dieters, heavy alcohol consumers, women on certain forms of birth control, athletes, the elderly, and individuals under stress are at an increased risk for Vitamin C Deficiency.

Health Notes Regarding Vitamin Deficiencies:

Fad dieting, fasting, liquid dieting and yo yo dieting may effect your body's balance and leave the dieter deficient in certain vitamins and minerals. In that event, it will be more difficult to drop pounds and to feel like exercising due to fatigue. If you have been dieting for a long period of time and feel under the weather, or like you are locked in a mental fog, get with your doctor for a professional evaluation.

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