You can get Vitamin C from many sources and it’s one of the safest and most effective nutrients.
The benefits of vitamin C include protection against
- immune system deficiencies (really necessary with thyroid problems)
- cardiovascular disease
- prenatal health problems
- eye disease
- even skin wrinkling (we sure need this with a thyroid condition!)
- reduces risk of Alzheimer’s Disease due to the antioxidants = Brain Health (which we really need due to inflammation in our bodies affecting our thyroid condition)
A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C.
“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended dietary allowance.”
How Much Vitamin C Is Enough?
Most of the studies used 500 daily milligrams of vitamin C to achieve health results. That’s much higher than the RDA of 75-90 milligrams a day for adults.
So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits.
Since only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily, take 500 milligrams a day, in addition to eating five servings of fruits and vegetables.
Can you take too much Vitamin C?
The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe.
Real food is best, of course
Do your best to eat more fruits and vegetables (organic when possible to keep from ingesting toxins/pesticides, etc.) daily before taking supplements because you will get a healthy dose of vitamin C along with an abundance of
- other vitamins,
- and phytochemicals that are good for disease prevention and overall health.
Sources of Vitamin C
While a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you’d need to consume to reach 500 milligrams (mg):
- Cantaloupe, 1 cup (8 ounces): 59mg
- Orange juice, 1 cup: 97mg
- Broccoli, cooked, 1 cup: 74mg (steam or cook/not raw)
- Red cabbage, 1/2 cup: 40mg (steam or cook/not raw)
- Green pepper, 1/2 cup, 60mg
- Red pepper, 1/2 cup, 95mg (As much as a cup of OJ!)
- Kiwi, 1 medium: 70mg
- Tomato juice, 1 cup: 45mg
Make sure to eat a thyroid healthy and clean diet or your symptoms will continue. If you don’t know what that is you can get it in my Get Your Life Back! Reset Your Thyroid Health Manual.