Diet oranges

Published on February 6th, 2013 | by George Conte


Benefits of vitamin C

Vitamins are micronutrients that don’t contain any calories but are very important to our health. One of the most important vitamins is vitamin C, (ascorbic acid).

The recommended dietary allowances (RDAs) for Vitamin C are 90mg for men and 75mg for women. You have to add to that amount another 35mg per day if you are a smoker.

 How can Vitamin C aid your health?

  • Vitamin C helps us to building a stronger immune system thus improves our chances to fight any disease (like the common cold).
  • Vitamin C is an antioxidant that can protect our body from free radicals and the damage they do.
  • Decreases the possibility of developing cardiovascular diseases.
  • It lowers the chances of a stroke happening.
  • Works as a skin anti-Aging factor.
  • Reduces inflammation.  According to research: “In summary, our data support the hypothesis that high dose intravenous ascorbate treatments may reduce inflammation in cancer patients.”(
  • Reduces the risk of cancer. “Diets high in fruit and vegetables, and hence high in vitamin C, have been found to be associated with lower risk for cancers of the oral cavity, esophagus, stomach, colon, and lung.” (
  • There are no overdose problems with vitamin C. This is true because it is not stored in the body. Any extra amounts are excreted by urine.

Sources of vitamin c

Per 100 grams:

Peppers, hot chili, green, raw

Vitamin C: 242mg

Guavas, common, raw

Vitamin C: 228mg

Peppers, sweet, red, raw

Vitamin C:  128mg

Kiwi fruit, fresh, raw

Vitamin C: 93mg

Broccoli, raw

Vitamin C: 89mg

Brussels sprouts, raw

Vitamin C: 85mg

Papayas, raw

Vitamin C: 62mg

Oranges, raw,

Vitamin C: 59mg

Orange juice, raw,

Vitamin C: 50mg

Strawberries, raw

Vitamin C: 59mg

Cabbage, red, raw

Vitamin C: 57mg

Pineapple, raw

Vitamin C: 56mg

Lemons, raw

Vitamin C: 53mg

Clementine, raw

Vitamin C: 49mg

Pineapple, raw

Vitamin C: 48mg

Kumquats, raw

Vitamin C: 44mg

Melons, cantaloupe, raw

Vitamin C: 37mg

Garlic, raw

Vitamin C: 31mg

Soybeans, green, raw

Vitamin C: 29mg

Tomatoes, red, raw

Vitamin C: 13mg

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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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