Vitamin C

Vitamin C is a powerful internal antioxidant that supports lymphocyte and natural killer cell activity, as well as white blood cell production (associated with a strong immune system).

Your body cannot make vitamin C on its own, so you have to get it from food and/or supplements. It's essential for numerous bodily processes, including bond and connective tissue health.  Vitamin C also increases the body's absorption of iron and regenerates vitamin E.

You can reduce the frequency and duration of colds and the flue, particularly in extreme athletes and those living in cold climates; boost energy; alleviate allergies; strengthen bones; enhance collagen production; and reduce your cancer risk.

Daily dosage vary widely for every person. In general, at least 1,000 mg of vitamin C and up to 15,000 mg daily can be used.  Abdominal bloating, gas, and loose stools are signs that you've taken more than your body can absorb.

Ester-C is a proprietary form of vitamin C that is non-acidic and highly absorbable. It is available in capsules and powders.

Signs that you need more vitamin C:

• Low energy/fatigue
• Poor/slow wound healing
• Frequent colds and/or infections
• Lung problems

There are also a lot of great ways to get more vitamin C in your diet just from the foods you eat. 

• Papaya
• Bell Peppers
• Strawberries
• Broccoli
• Cauliflower
• Lemon Juice
• Pineapple
• Brussels Sprouts
• Kiwi
• Kale

Source: betternutrition

Eat Your Vitamins!

Vitamins are so good for your body!  There are so many different parts and functions of your body that are not going to work as they should if you are not giving them the vitamins that they need to function.  Supplements are great but you should also make sure that you are eating foods that are also good sources of vitamins.  Look at the list below and see what foods you can add in to your meals each day to give your body a little extra of the good things it needs!  It will thank you.

Vitamin A

• Essential for eyes, immune system and skin.
• Sources:  Orange fruits and vegetables, dark green vegetables and milk.

B6

• Essential for brain function, nerve function and red cell production.
• Sources: Beans, nuts, red meat, fish, eggs and spinach.

B12

• Essential for red cell production and nerve function.
• Sources: Milk, eggs, poultry, red meat and fish. 

C

• Essential for bones, teeth and skin.
• Sources:  Citrus fruits, berries, spinach and tomatoes.

D

• Essential for bones and calcium absorption.
• Sources: Sunlight, egg yolk and milk. 

Get Fueled!

You can easily build your own all-day-energy meals with these essential ingredients:

1. Whole Grains are carbohydrates, a source of quick energy.
2. Low-fat dairy has protein for slow-burning, long-lasting energy.
3. Vitamin-rich veggies keep your body running at peak capacity.

Choose at least one item from each category and put them together to make a great healthy and energy filled meal.