ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Nutrition»
  • Nutritional Vitamins & Supplements

Natural Vitamin C - The Most Important Vitamin For Good Health

Updated on February 27, 2017

Orange Juice

1 Cup of orange juice = 120mg Vitamin C
1 Cup of orange juice = 120mg Vitamin C | Source

The Healing Properties Of Vitamin C

The importance of natural vitamins and minerals is well known. Optimal and balanced intake of vitamins, minerals and other nutrients, provides the health and vitality of the body. This amazing vitamin is a powerful imunostimulant and a great ally in fighting against viral and bacterial infections.
As a powerful antioxidant capable of neutralizing harmful free radicals and thus contribute to cleanse the body of toxins and heavy metals.
For example, it is of great help in the neutralization of nitrosamines, a potentially dangerous and carcinogenic substances present in dried meat products.
Successfully helps in absorption of iron from food.
It is required for the synthesis of collagen, a natural protein that is responsible for the structure of the skin, muscles, bones, tendons and ligaments.

Vitamin C is also important in the process of wound healing, because collagen is necessary for the regeneration of damaged skin surface.
Contributes to the health of teeth and gums, bleeding gums and prevents the occurrence of scurvy.
Extremely beneficial effect on the good bacteria in our bowels, while enhancing the destruction of harmful bacteria and viruses.
Researches confirm that vitamin C may reduce the risk of severe types of cancer as well as heart diseases.
Due to the fact to be the natural antihistamine, it is very important his role in fighting against allergies and airway diseases.
In conjunction with folic acid and vitamin B12 stimulates the production of red blood cells, whose task is to transfer oxygen from the lungs to all parts of the body.

The Most Important Functions Of Vitamin C:

  • Strengthens the immune system
  • Preserves the heart health and blood vessels
  • Assists in wound healing
  • Cleanses the body of toxins and heavy metals
  • Helps to fight asthma and allergies
  • Maintains the health of teeth and bones
  • Relieves stress
  • Reduces urinary tract infections
  • Enhances iron absorption
  • Preserves your eyes and vision
  • Helps in the degradation of cholesterol
  • Regulate the production of hormones

Vitamin C - The Medical Benefits

Slows Down Aging

Well know as a powerful antioxidant he manifest a positive effect in all diseases and conditions associated with increased oxidative stress (aging, diabetes, cardiovascular disease, hypertension, cancer, Alzheimer's disease, cataracts). Besides, enhances iron absorption in the gastrointestinal tract and accelerates the healing of wounds, burns and prevent bleeding gums.


 You need one kiwifruit a day to get your recommended daily intake of vitamin C
You need one kiwifruit a day to get your recommended daily intake of vitamin C | Source

The Importance Of Natural Vitamin C

So far, more than 50,000 published scientific works in medical journals about vitamin C. This vitamin is a point of disagreement in the professional community. On one side is a group of scientists who claimed that this vitamin has an almost supernatural properties and that the cure for almost all diseases, while others claim that vitamin C is a substance that has not such great power.

In the present day the market is flooded with artificial versions of important vitamins and minerals.

There is an alarming lack of awareness about the difference between natural and synthetic vitamin preparations.

However, it is important to emphasize that ascorbic acid is only part of the natural vitamin C, which in its composition has other beneficial ingredients, bioflavonoids, rutin, tyrosinase, co-enzymes.
They all work together to create value of vitamin C and contribute to its positive effects on the body.

Exactly mentioned ingredients forming the difference between natural and synthetic vitamin C, which is nothing more than chemically synthesized ascorbic acid.

As well as synthetic ascorbic acid is not identical to vitamin C obtained from natural sources, there is another warning information.The largest manufacturer of ascorbic acid is China, and 90% of the same is produced from GMO corn. Biological activity of synthetic vitamins is 50-70 percent lower than the natural

Is not that enough for caution and suspicion in the health benefits of synthetic vitamin C?

Vitamin C In Fruits

Vitamin C Content In Fruits (mg/100ml)
Vitamin C Content In Fruits (mg/100ml) | Source


Supplements that contain only natural vitamin C are very rare. This is due to the small number of plants in which this vitamin is in sufficient quantity to be used for the production of supplements. The plant with the highest content of vitamin C is Acerola - fruit like cherry that grows in western India, Central and South America. It is a fruit that has four times more vitamin C than pomegranate and even thirty times more than oranges and lemons. The high content of vitamin C in this plant (1,677 mg per 100 grams) makes it only suitable for the production of natural supplements with this vitamin , even such supplements do not have the same power as the natural one.


This photo was taken in the state of Minas Gerais, Brazil.
This photo was taken in the state of Minas Gerais, Brazil. | Source


Nutrition Facts
Serving size: 1000 gr
Calories 320
Calories from Fat27
% Daily Value *
Fat 3 g5%
Saturated fat 1 g5%
Unsaturated fat 2 g
Carbohydrates 80 g27%
Sugar 40 g
Protein 4 g8%
Cholesterol 0 mg
Sodium 70 mg3%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Save The Value Of Nutrients

To preserve the value of all nutrients, preferably eat fresh and minimally processed food.
Heat-treated fruits or vegetables, as well as one that is long in the refrigerator, loses a substantial amount of the vitamin.

We need to know that high temperatures destroy vitamin C and that during the cooking of foods is lost more than one-third of this vitamin
Instead of cooking in boiling water, you can steam food.
However, if you cook fruits and vegetables, use less water.
Vitamin C is released during cooking in water, do not throw the liquid, use it to make soups, sauces or stews.
Keep in mind that the amount of vitamins, minerals and other nutrients in foods varies depending on the climatic region and the quality of soil in which the plant is grown so check for their origin.

Natural Sources Of Vitamin C

The most abundant natural sources are fruits and vegetables.

Fruits rich in vitamin C:

  • lemon, acerola and aronia
  • acai, tangerines and oranges
  • pomegranate, strawberry and cherry
  • raspberry, apricot and blueberry
  • cranberry, black currant and kiwi
  • mango, pineapple and papaya
  • watermelon, cantaloupe and plums
  • grapes, apple and grapefruit

Vegetables rich in vitamin C:

  • Green and red pepper
  • Broccoli and cauliflower
  • Potatoes and cabbage
  • beets and tomatoes
  • kale and spinach
  • white and red onions
  • eggplant and carrot
  • cucumber and lettuce
  • other green leafy vegetables

Vitamin C Bomb

Make yourself healthier. Drink one smoothie a day.
Make yourself healthier. Drink one smoothie a day. | Source

Amount Of Vitamin C In Some Foods

(click column header to sort results)
VITAMIN C (mg)  
Orange Juice
3/4 Cup (6 ounces)
62 - 93
Grapefruit Juice
3/4 Cup (6 ounces)
62 - 70
1 Medium
1/2 Medium
1 Cup Whole
1 medium
Sweet Red Pepper
1/2 Cup Raw Chopped
1/2 Cup Cooked
1 Medium Baked
1 Cup Chopped
1 Cup (165gr.)
1 Cup Sliced
1 Cup
1 Cup (96gr.)
Two oranges a day meet the minimum daily intake of vitamin C

Recomended Daily Intake

Scientists have divided opinions on the recommended amounts of vitamin C.
A few years ago the recommended daily intake of vitamin C was 60 mg.
Today is the recommended quantity of 60 to 90 milligrams, with a tendency to increase in the near future to 100 to 200 mg.
Smokers are recommended even higher intake in order to neutralize the negative effects of nicotine.
Some researchers recommend significantly higher amounts of this vitamin.
So their recommendations range from 400 mg / day (Linus Pauling), 1000 mg / day (Roc Ordman), up to 6,000 to 12,000 mg / day (Thomas E. Levy).
Linus Pauling, a respected American chemist and biochemist, recipient of 50 honorary doctorates and double Nobel laureate, recommends enhanced intake of vitamin C for the prevention and treatment of many diseases.
Personally has been pumping 6000-18000 mg per day, considering that large amounts of this vitamin contribute to the health and vitality.

Vitamin C Smoothie

This is my favorite smoothie. I drink it at least two times a week in the morning.


1 Cup Orange juice (home made)

1 Medium banana

1 Cup Strawberries (frozen)

3 tablespoons goji berries (soaked, soak in water for 30 minutes to rehydrate, drain)

1/2 Lime (squeezed)

1 Kiwi

1/2 Cup Grapefruit juice (home made)

Pinch of cayenne

Honey (optional)

Put all ingredients in a blender. Blend on high speed for 1-2 minutes.

Drink immediately, enjoy.

Do You Like This Smoothie

5 stars from 3 ratings of Vitamin C Smoothie

Average Daily Recommended Amounts for Different Ages

Life Stage
Recommended Amount
Safe Limit
Birth to 6 months
40 mg
Not established
Infants 7–12 months
50 mg
Not established
Children 1–3 years
15 mg
400 mg
Children 4–8 years
25 mg
650 mg
Children 9–13 years
45 mg
1200 mg
Teens 14–18 years (boys)
75 mg
1800 mg
Teens 14–18 years (girls)
65 mg
1800 mg
Adults (men)
90 mg
2000 mg
Adults (women)
75 mg
2000 mg
Pregnant teens
80 mg
2000 mg
Pregnant women
85 mg
2000 mg
Breastfeeding teens
115 mg
2000 mg
Breastfeeding women
120 mg
2000 mg
Add 35 mg if you smoke on recommended amount.

Make It A Habit

I know it is written thousands of articles about Vitamin C, but wanted with this text to remind you that is very easy to make new habits and help yourself to feel better. Simply put the sticker on the fridge with a picture of kiwi, orange, or a smoothie recipe.

La vita è bella.

Natural Vitamin C - The Most Important Vitamin For Good Health

    0 of 8192 characters used
    Post Comment

    • Kristen Howe profile image

      Kristen Howe 2 years ago from Northeast Ohio

      Great hub with lots of facts on Vitamin C in fruits and veggies. I'll check out that smoothie recipe out too. Voted up for useful!

    • dis-cover profile image

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you for the comment!

    • manatita44 profile image

      manatita44 3 years ago from london

      Great article. I liked the bomb.

    • dis-cover profile image

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you so much for the nice comment!

    • Movie Master profile image

      Movie Master 3 years ago from United Kingdom

      Hi dis-cover, thoroughly enjoyed this hub, lots of useful and interesting information, thank you and voted up.

      Best wishes Lesley

    • Monis Mas profile image

      Aga 3 years ago

      I take Ester C every day :-)

    • Pedja Nikolic profile image

      Darko Milenkovic 3 years ago from Novi Sad

      Thanks for sharing such a useful information. Voted up!

    • dis-cover profile image

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank's Devika.

    • DDE profile image

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Great photos and a well informed hub on a healthy lifestyle.

    • dis-cover profile image

      Nikolic Predrag 3 years ago from Serbia, Belgrade

      Thank you MsDora!

    • MsDora profile image

      Dora Weithers 3 years ago from The Caribbean

      Very good presentation. Thanks especially for the low-down on ascorbic acid from China. Voted up!

    • word55 profile image

      Word 4 years ago from Chicago

      Thanks dis-cover for sharing, This is an excellent hub on Vitamin C. Good research.

    • dis-cover profile image

      Nikolic Predrag 4 years ago from Serbia, Belgrade

      Thank you Mrs. Stupart for a nice comment!

    • Purpose Embraced profile image

      Yvette Stupart PhD 4 years ago from Jamaica

      Thanks for reminding me of the value of vitamin C to health. This is a great hub!

    • wiserworld profile image

      wiserworld 4 years ago

      Thanks for the info... very useful!

    • dis-cover profile image

      Nikolic Predrag 4 years ago from Serbia, Belgrade

      @kapilbiala Unfortunately Biala the link you provided is broken so I can not give to you any suggestion or comment. Visit Very useful!

    • dis-cover profile image

      Nikolic Predrag 4 years ago from Serbia, Belgrade

      @Jodah Thank you John. Unfortunately, here in Serbia we can not grow acerola, due to climatic conditions. We can buy it at healthy food stores in dehydrated form. J believe Acerola is delicious.

    • dis-cover profile image

      Nikolic Predrag 4 years ago from Serbia, Belgrade

      @cecileportilla Besides being a delicious, smoothie is very beneficial. Make it a habit! Thank's Cecile

    • dis-cover profile image

      Nikolic Predrag 4 years ago from Serbia, Belgrade

      @FlourishAnyway Thank you. You're always writing nice comments and support me to write further.

    • cecileportilla profile image

      Cecile Portilla 4 years ago from West Orange, New Jersey

      Great hub Discover. The vitamin C smoothie looks and sounds absolutely delicious! Voted Up.

    • FlourishAnyway profile image

      FlourishAnyway 4 years ago from USA

      Great information all in one place. Wow, you even included a recipe, too! Voted up and more.