A Rising Warrior

A Rising Warrior


Recently I’ve been doing some research about what role each vitamin plays in our diet along with food sources where we can get those vitamins. As it’s flu season, I thought I’d start with vitamin C since some say that vitamin C can help reduce the severity of a cold. Sadly, according to a Harvard Medical School Publication, the evidence is not all that convincing. So what are the health benefits of vitamin C?


Health Benefits

While vitamin C may not help prevent or reduce the severity your cold, it still has lots of wonderful benefits. Vitamin C helps makes the protein collagen. Collagen is responsible for skin’s strength. Hence why young healthy skin looks so smooth and firm. Many beauty products contain vitamin C. Research has shown that when applied topically, vitamin C can reduce the appearance of fine lines and wrinkles. In addition, a key role of collagen is wound healing. It forms a connective tissue that bonds wounds and supports blood vessel walls. If you have had any type of physical injury, make sure to consume vitamin C!


Another amazing benefit of vitamin C is that it helps fight free radicals. Free radicals are found in the environment, pollution, radiation and cigarette smoke. Nasty stuffy! Hopefully, your skin isn’t exposed to much cigarette smoke! Free radicals are molecules that damage collagen and can contribute to fine lines and wrinkles. No bueno. No fear, vitamin C to the rescue! Vitamin C acts as an antioxidant that neutralizes the unstable molecules. Take that free radicals ?.


Additional health benefits of vitamin C

Furthermore, foods rich in vitamin C may lower the risks of certain cancers, including mouth, esophagus, stomach and breast. It also helps make the neurotransmitters serotonin and norepinephrine. Serotonin contributes to overall wellbeing and happiness. Norepinephrine is vital to our flight-or-fight response. It’s important in keeping us alert and focused when we perceive a threat.


Sources of vitamin C

Some of the foods that vitamin c are found in include:

-Many fruits including berries (especially strawberries), citrus fruits, kiwi and papayas

-Fruit juices (especially citrus)



-Bell peppers



-Brussel sprouts


Recommended daily amount

Finally, how much vitamin C to consume. According to Harvard Medical School, men need 90mg, women 35 mg. If you’re a smoker, it is recommended a daily intake of 35mg.

strawberry-vitamin c

There you have it! You’re a vitamin C expert! A good diet is crucial for us to feel our best. Making sure our bodies get all the right nutrients is incredibly important in achieving a happy, healthy and balanced life.

Namaste, warriors.