A lot of people take supplements to meet their recommended daily intake (RDI) of vitamin C, but fresh fruits and vegetables are the best sources. Vitamin C, also known as ascorbic acid, plays numerous roles that are integral to overall bodily functions. It assists with cell protection, maintaining healthy skin & blood vessels, and it encourages wound healing. The most notable benefit is that it helps to encourage a healthier immune system. 

In general, foods that are naturally rich in vitamin C are fruits and vegetables. Since the body doesn’t store vitamin C, people need to regularly consume it. Any leftover vitamin C that the body cannot use leaves via urine. According to the FDA, the RDI of vitamin C is 90 milligrams (mg) for adult males, and 75 mg for adult females. Pregnant women should consume 85 mg per day, and breastfeeding women should consume 120 mg per day. Take a look at the following 10 foods to make sure you always have enough vitamin C in the body.

Kiwi

One cup of this tart fruit satisfies about 185% of the RDI of vitamin C. Most people don’t typically eat a cup of kiwi, though; rather, they eat a single kiwi fruit, which has about 79% of the RDI of vitamin C. There was a study that monitored 30 people (ages 20-51), who ate 2-3 kiwis every day for one month. The results indicated that kiwis lowered triglyceride levels by 15% and blood platelet stickiness by 18%. That’s great news for people who have higher risk of stroke or blood clots. 

Strawberries

You can’t have a list of vitamin C-rich foods and exclude strawberries. One cup of this classic summer berry delivers 108% of the RDI of vitamin C. In addition to the high vitamin C content, strawberries also contain folate, manganese, flavonoids, and other antioxidants. Studies have shown that the antioxidants in strawberries may reduce the risk of cancer, dementia, and diabetes.

Guava

Surprisingly, one cup of guava fruit offers 419% of the RDI of vitamin C. Guavas are tropical fruits that have yellow or green skin with bright pink or white flesh. They help to promote hydration and may even assist with blood pressure and cholesterol reduction.

Papaya

Papayas are beneficial for both assisting with optimal digestion and boosting immune function. Papaya offers 97% of the RDI of vitamin C per cup, and several studies revealed that they may also assist with brain function. One study even found that people who consumed papaya extract for six months experienced a 40% decrease in oxidative stress. That’s one of the main contributing factors to cognitive decline.

Red Bell Peppers

Boasting an incredible 211% of the RDI of vitamin C per cup, red bell peppers are some of the best vitamin C foods. All bell peppers contain vitamin C, but the red ones contain the most. They are also rich in beta-carotene, which encourages healthier eyes, skin, and immune function.

Kale

Kale is a superstar among produce items. There’s nothing it can’t do! Kale is a cruciferous vegetable that packs about 89% of the RDI of vitamin C per cup. If you eat a cup of cooked kale, it offers 59% because heat lessens the nutritional content. Kale is also rich in vitamin K and antioxidants like zeaxanthin, lutein, and carotenoids.

Thyme

This aromatic herb offers wonderful depth of flavor to your meals. According to research, thyme has more vitamin C than oranges, comparing it gram for gram. One ounce of fresh thyme offers 50% of the RDI of vitamin C. Even if you only sprinkle a little on your meals at a time, you add some vitamin C to your day. Thyme is also beneficial for the respiratory system. 

Brussels Sprouts

When it comes to Brussels sprouts, people either love or hate them. They are like durian fruit in that way. They do, however, offer a diverse mix of nutrients, including vitamin C. One cup of cooked Brussels sprouts contains 107% of the RDI of vitamin C. Brussels sprouts also offer, fiber, protein, phosphorus, magnesium, iron, and vitamin B6. 

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Unless you are one of the lucky ones, odds are that you will experience hair loss in some form or another at some point in life. Whether it is pattern baldness or thinning hair, hair loss is all too common. According to a 2015 statistic, roughly 35 million men and 21 million women in the United States suffered from hair loss. 

For men, the average hair loss rate at age 35 is 40% and it climbs to 70% by the age of 80. For women, hair loss tends to occur around the age of 60. Most men and women are unaware of the fact that they can fight these statistics by simply incorporating specific fruits and vegetables into their diet. For more information about vitamins and minerals that optimize hair growth, please click here. 

When we consume the fresh juice of raw fruits and vegetables, the body can easily absorb the nutrients. The juices in this article help to regain hair color, encourage healthy growth, and prevent the loss of tresses. Keep reading to see which juices help to improve hair growth. 

A Quick Note: All juices must be freshly pressed or squeezed for them to be effective. Store bought juices contain preservatives, sugars, and other chemicals that can get in the way of hair growth. Not to mention, the processing of store bought juices typically removes the nutrients that are present in the fresh ingredients that the juice came from.

Guava Juice

Guavas are some of the best sources of vitamin C, but they also contain a high concentration of antioxidants, folate, iron, and calcium. The vitamin C helps to boost collagen activity and hair growth, while the B-vitamins help to encourage healthier hair strands. You can enhance these benefits by juicing some guava leaves as well. 

Cilantro Juice

Much like any leafy green vegetable, cilantro is an excellent source of iron. As women age, they are more prone to iron deficiency, which contributes to hair loss. Cilantro also contains copper, which is necessary to maintain hair pigmentation. Finally, the manganese in cilantro exhibits antioxidant activity that encourages circulation to the scalp, which promotes hair growth. 

Aloe Vera Juice

Aloe vera is well known for its soothing effect on sunburns, but drinking aloe juice can actually provide an assortment of vitamins and minerals that encourage hair growth. It contains vitamins A, B1, B2, B3, and B6, and iron, zinc, and copper. Some scientists believe that aloe vera’s interaction with the immune system helps fight hair loss. Occasionally, there is an immune reaction against hair follicles, which indicates an abnormality with the immune system. Aloe vera contains acemannan, which helps to balance and support immune function and fight hair loss in the process.

Garlic Juice

Sometimes, hair loss is attributed to a fungal infection on the scalp. The antibacterial and anti-fungal properties in garlic can help to fight fungal infections and restore balance to the scalp. Adding garlic to a juice recipe is beneficial, but you can also massage garlic juice on the scalp for the same benefits. Garlic is also rich in selenium, which is an essential mineral for hair growth.

Beet Juice

Beets contain an assortment of vital proteins and vitamins that the hair needs for optimal growth. For instance, the iron, magnesium, calcium, silica, and phosphorus in beets encourage healthier hair growth. Drinking beet juice by itself can be quite intense, but you can add other items from this list to the juice to have a more pleasant taste.

Kiwi Juice

Kiwi juice is excellent for stimulating hair follicles, which helps to increase hair growth. Much like guavas, kiwis are rich in vitamin C, which helps to increase collagen production. It also acts as an antioxidant, and that helps to protect hair follicles from damage, keeping them healthy for much longer. 

Onion Juice

We know that onion juice is not going to please anyone’s palate, but you don’t have to drink it for your hair to reap the benefits. Simply massage onion juice onto the scalp to maintain hair color. Onions contain sulphur, which also helps to nourish hair follicles and increase blood flow to them. The bacteria on the scalp doesn’t stand a chance against onion juice!

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April 4^th celebrates National Vitamin C Day, but we think that this essential nutrient deserves to be celebrated every single day. What’s our reasoning behind this? Well, since you asked kindly, vitamin C is responsible for protecting the skin from oxidative damage, reducing blood pressure, enhancing immune response, and reducing the risk of gout. If that wasn’t enough to convince you of vitamin C’s importance, consider that it helps to prevent cellular damage that is caused by constant exposure to environmental pollutants and toxins!

The History Of Vitamin C

In the 19^th century, Sir Thomas Barlow, a British physician, was one of the first people to describe scurvy and how it could be prevented with adequate vitamin C intake. Scurvy existed for more than a century before his discovery, and it killed many sailors that embarked on long sea voyages. Thanks to Sir Thomas Barlow, sailors were sent to sea with large amounts of citrus fruits to maintain optimal vitamin C intake and avoid scurvy.

What Is Vitamin C?

Vitamin C, also known as L-ascrobic acid, is a water-soluble vitamin that exists in various fruits and vegetables and is available in the form of dietary supplements. It has been heavily studied for its antioxidant activity, and for the effects it has on collagen synthesis, immune function, bone health, and more. Because the human body cannot synthesize vitamin C on its own, it is each person’s responsibility to obtain this essential nutrient from dietary sources. While many foods contain vitamin C, our top five recommendations are detailed below.

Guavas

The guava is a tropical fruit that is native to both South America and Mexico. One little guava contains 126 milligrams (mg) of vitamin C, which translates to 140% of the recommended daily intake (RDI). A six-week study, which involved 45 healthy young people, found that consuming 400 grams of peeled guava per day (around seven pieces of this fruit) significantly lowered cholesterol and blood pressure levels.

Kakadu Plums

This is an Australian superfood that contains 100 times more vitamin C than oranges. It actually has one of the highest known concentrations of vitamin C, amounting to 5,300mg per 100 grams. A single kakadu plum contains 481mg of vitamin C, which is 530% of the RDI for vitamin C. These plums also contain vitamin E, potassium, and lutein, which is an antioxidant that supports eye health.

Blackcurrants

American farmers used to refer to blackcurrants as “the forbidden fruit,” solely for the fact that they thought these tart berries spread fungus that killed pine trees. The United States banned blackcurrants for a long time and many Americans missed out on the benefits because of that. One-half cup of blackcurrants contains 101mg of vitamin C, or 112% of the RDI. Blackcurrants also contain anthocyanins, which may help reduce oxidative damage that is associated with chronic illnesses and neurodegenerative diseases.

Mustard Spinach

This variety of spinach packs 195mg of vitamin C per cup, or 217% of the RDI. The best way to absorb the vitamin C from mustard spinach is by eating it raw because the heat can lower the vitamin C content, and that applies to all foods. That being said, one cup of cooked mustard spinach still offers 117mg of vitamin C, or 130% of the RDI.

Papayas

Not only do papayas contain bromelain, a digestive enzyme that breaks down protein chains, but they are also rich in vitamin C. One cup of fresh papaya contains 87mg of vitamin C, or 97% of the RDI. One study monitored 20 people with mild Alzheimer’s disease and gave them concentrated papaya extract for six months. The results revealed a 40% reduction in oxidative stress and decreased inflammation levels.

Vitamin C is readily available in many fruits and vegetables, but the ones highlighted in this article have some of the highest vitamin C content. Other sources of vitamin C include:

• Citrus fruits (lemons, limes, oranges, grapefruit)
• Berries (strawberries, blueberries, raspberries, blackberries)
• Rose hips
• Persimmons
• Lychees
• Brussels Sprouts
• Broccoli
• Parsley
• Thyme
• Bell pepper
• Chili peppers
• Kale
• Kiwis
• Mangos

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When it comes to the health of your hair, many factors come into play. Your diet, hormones, genetics, and more all influence the behavior and overall health of your hair. If you are potentially predisposed to have fine hair, you wouldn’t want to worsen your hair health by eating the wrong foods, would you? On the other side of the equation, you wouldn’t want to ruin your thick, healthy hair that is gorgeous enough to be in a shampoo commercial, right?

There’s no better day to feed your hair the best nutrients possible than National Hair Day, which lands on October 1^st. Certain foods have been scientifically proven to positively influence your hair, and we are going to share some of our favorite ones below.

Cinnamon

While it can be used to help promote weight loss, cinnamon is also beneficial for your hair. Cinnamon helps to increase circulation and oxygenate your hair follicles. You can brew some cinnamon tea, sprinkle the spice in smoothies, or use it as an oatmeal topping.

Guavas

Guavas are filled to the brim with vitamin C, which works to prevent your hair from becoming brittle. A study, which was published in the Journal of Clinical and Aesthetic Dermatology, found that vitamin C supplementation helped promote hair growth in women with thinning hair. Just for your knowledge, one little guava has four or five times more vitamin C than an orange.

Amla Berries

Amla berries, also known as Indian gooseberry, are sour fruits native to India. They contain powerful phytonutrients that increase scalp circulation and promote healthy hair growth. They also contain vitamin C, which helps promote collagen production. This means that dead cells of hair follicles are replaced with new ones.

Almonds

Rich in protein, healthy fats, and essential minerals, almonds have been known to keep your locks thick and commercial worthy. A tablespoon of almonds contains close to 70% of your recommended daily intake of vitamin E, which is a fat-soluble vitamin that has been known to increase hair growth.

Sweet Potatoes

If you want to avoid a dry scalp and flaky hair, you need beta-carotene, which you can obtain from sweet potatoes. You don’t have to solely eat sweet potatoes to get your fill of beta-carotene, though. Orange-colored foods like pumpkins, butternut squash, cantaloupe, mangoes, and carrots are all rich in beta-carotene.

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There’s nothing like a tropical smoothie. These refreshing flavors will liven your day and give you a major vitamin C boost. Guavas and strawberries are great sources of vitamin C, which is an essential antioxidant that helps build and nourish tissues in the body. Did we forget to mention that guavas can give you 528% more than your daily vitamin C requirement? Pretty awesome, right?

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Sometimes you make a smoothie and think to yourself, “This is missing something.” You may not know what that ingredient is, but we do. Guavas provide a sweet and tart flavor and give off an aroma that is reminiscent of the tropics. Aside from the delicious flavor, guavas boast tons of beneficial healing properties.

Guavas are native to the Caribbean and both Central and South America, but they have since been growing in various tropical climates around the world. The indigenous people of Central and South America used the fruit and the tree itself to help naturally treat illnesses. For instance, guavas contain anti-inflammatory compounds and the leaves can be brewed into a tea to help relieve stomachaches. For more guava benefits, check out the list below.

They Are Heart Healthy

A recent study, which was conducted in Brazil, found that eating guavas for 12 consecutive weeks resulted in lower cholesterol levels and reduced blood pressure.

They Fight Infection

Some people are skeptical of eating guava seeds. They are harmless and perfectly edible. Plus, it’s pretty hard to eat a guava without eating the seeds. Guava seeds have antimicrobial properties that help fight off infections. In fact, scientists discovered that guava seeds helped to reduce the growth of two pathogens in several urinary and GI infections.

They Improve Skin Health

Guavas actually contain more vitamin C than oranges. The vitamin C helps to flush toxins from the body and encourages the production of new skin cells. You can also boil guava leaves in a little water and apply the decoction to your skin to help improve skin tone.

They Lower Blood Sugar

Believe it or not, the skin of the guava is also loaded with nutrients; and it just tastes like the fruit. The fiber in guavas helps to slow the absorption of sugar in your intestines, which helps to naturally lower blood sugar.

They Boost Oral Health

It turns out that the anti-inflammatory compounds in guavas are good for more than just fighting infections. The high vitamin C content and anti-inflammatory properties can help to heal the gums and fight the accumulation of plaque.

They Improve Gut Health

Besides the fact that drinking guava leaf tea can help relieve digestive discomfort, the actual fruit itself has stomach-soothing properties. Traditional Chinese medicine indicates that guavas were used to naturally remedy inflamed GI tracts.

Guavas are amazing and should become featured in your smoothie routine. They are in bloom during the fall, which means it’s time to get your hands on them!

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Cavities can occur in anyone, whether you are a little kid or an adult. A cavity is a form of tooth decay. Bacteria in the mouth can form acids that eat away at a tooth or multiple teeth, which can lead to cavities, infection, and even tooth loss.  A tooth has three layers: enamel (the hard outer layer), dentin (the middle layer), and the pulp (the center of the tooth). If more layers are affected by tooth decay, the damage is usually worse. Cavities are extremely common, but it is best to treat them in the early stages before a larger infection or problem occurs.

What Causes Cavities?

Cavities are caused by a combination of bacteria and food. Plaque is a clear substance that is always forming on your teeth and gums. The plaque on your teeth has bacteria, which feed on the sugars from the food you eat. The bacteria produce acids that attack your teeth for about 20 minutes after you eat, and this can cause tooth decay or cavities, especially if your oral hygiene isn’t good.

Natural Remedies

Get Your Minerals

Because cavities can be caused by a lack of nutrients or minerals, it is beneficial to eat foods that are rich in vitamins D & K, magnesium, calcium, and phosphorus. These foods can include leafy greens, bananas, sprouted beans, nuts, or seeds. Healthy fats like avocado and coconut oil can also be conducive to the health of your teeth.

Rinse With Lemon Water

You can mix the juice from a whole lemon with a glass of warm water. Rinse this solution around in your mouth after brushing your teeth, so it acts like a natural mouthwash. Do this twice daily and the anti-inflammatory properties in lemons may help soothe the cavity.

Oil Pulling

Oil pulling, which is a popular Ayurvedic remedy, can help reduce the bacteria that cause cavities. You can use sesame oil or organic, non-hydrogenated coconut oil. Place 1 tablespoon of the desired oil in your mouth and swish it around for about 15-20 minutes. You can do this every morning before brushing your teeth for about a month to help remedy cavities.

Baking Soda

Baking soda is a common home remedy for cavities because it can neutralize the acids in the mouth, which reduces the risk of developing gum disease or tooth decay. Because baking soda can be a bit abrasive, it is best to use it gently with a bit of olive oil. Mix 1/4 teaspoon of baking soda with a little bit of warm water or olive oil, gently rub it on the teeth and gums, and rinse your mouth out with warm water after a few minutes. Do this 2-3 times a week.

Guavas

Guava leaves have been known to help remedy toothaches and gum disease because they have anti-inflammatory, antimicrobial, antioxidant, and analgesic properties. There is also something in the leaves that can act as an anti-plaque agent. Wash a couple leaves, chew them up, and spit them out. Do this twice a day for a couple weeks.

If you use one or more of these remedies, let us know how the work out for you in the comments below.

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Despite what you’ve been told, oranges are not the best sources of vitamin C. We aren’t telling you that you should stop eating oranges, but we are saying that there are other produce items to eat that will fulfill, and exceed, your daily vitamin C requirement.

Vitamin C is an essential antioxidant that is abundant in many fruits and veggies. It helps regenerate tissues, protects the body against heart disease, and aids with the absorption of iron. Do you know where you can get the highest vitamin C sources, though? Below are 7 vitamin C-rich fruits and vegetables you should add to your diet.

#1: Kiwis

One kiwi actually has more vitamin C than a single orange. It has a sweet and slightly sour tropical flavor that awakens the taste buds. These go great in smoothies & juices, or you can slice them in half and eat them fresh with a spoon.

#2: Brussels Sprouts

Not only do Brussels sprouts have cholesterol-lowering benefits, but they are also an excellent source of vitamin C. Eat Brussels sprouts with produce rich in vitamins A and E to help the body fight harmful free radicals. These include dark leafy greens, carrots, sweet potatoes, squash, or bell peppers.

#3: Parsley

Parsley adds an herbaceous quality to most meals, and it is a great source of vitamin C too! It has many healing properties, showing it is much more than a table garnish. You can add it to sauces, juices, or salad dressings.

#4: Bell Peppers

While kale may be a trending superfood, bell peppers win the battle of having more vitamin C per 100g. Let them ripen to get the most vitamin C out of your bell peppers.

#5: Red Chile Peppers

Red chile peppers light a fire on your tongue and give you a healthy dose of vitamin C. Additionally, chile peppers have capsaicin, which is helpful for skin conditions and arthritis pain.

#6: Guavas

Guavas are a fragrant and delicious tropical fruit that are an awesome source of vitamin C. Guavas are super fruits that can provide you with 528% more than your daily vitamin C requirement. And you only have to eat two a day!

#7: Green Chile Peppers

We are back to chile peppers. Green chile peppers are the grandmaster vitamin C source. While they may be extremely spicy, they can benefit your entire system. Try deseeding them and adding them to smoothies or adding them to fresh salsas.

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