Vitamin C is another water-soluble vitamin. Our bodies cannot make this vitamin on its own, so each day we have to eat foods rich in Vitamin C in order to get the adequate amount. Vitamin C plays an important role in wound healing, regenerating Vitamin E, improving iron absorption, and certain other functions of the immune system. Some believe that Vitamin C will help cure the common cold, which is why it may be suggested to drink loads of orange juice when ill. 
Unfortunately, research does not support that claim. While taking excessive amounts of Vitamin C will not cure your cold, it may shorten the length of the cold. At the same time, it is equally important for you to drink plenty of fluids while still getting the recommended daily amounts when you are under the weather. Vitamin C can be found in an abundance of foods and beverages. There are numerous items on the shelves which claim that you will get 100% of your daily Vitamin C amount after consuming the product. The vitamin can also be found naturally in foods such as:
- Oranges
- Strawberries
- Grapefruit
- Broccoli
- Tomatoes
- Red Peppers
- Brussel Sprouts (cooked)
Although not getting enough of this vitamin is rare, there are a few groups of people who are at risk for deficiency.
- Smokers. Those who smoke introduce more toxins into their bodies, therefore, reducing their Vitamin C levels. This is also true for those who are constantly exposed to secondhand smoke.
- Infants consuming evaporated or boiled milk. Giving a baby anything other than breast milk or formula is not recommended, because these other items lack some essential nutrients that a growing baby’s body needs.
- Those not eating a variety of foods. Vitamin C is mostly found in fresh fruits and vegetables. These items tend to be more expensive and/or less desirable to consume.
- Note: If you fall into this category, remember that Vitamin C can also be found in other foods in small amounts. Read the food label to see if this vitamin is in your favorite food(s).
- Individuals with chronic disease or problems with absorption. Those with end stage renal disease (ESRD) and cancer are at risk for Vitamin C deficiency. Also, because Vitamin C is absorbed in the gut, those who have a condition that prevents their gut from absorbing nutrients properly are at risk for deficiency.
Most people get plenty of Vitamin C, especially when they are ill. However, if you (or someone you know) feel that you are in one of the groups that are at risk for deficiency, or would like to know more about eating a well-balanced diet, schedule a consultation with me – I’d be happy to help!
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