Vitamin C is widely recognized for its antioxidant properties, as one of the most common supplements humans take on a regular basis. Also known as L-ascorbic acid, vitamin C is an essential nutrient, meaning it must come from the foods we eat or the supplements we take. Vitamin C supplements can be found in most North American homes, with an uptake in usage during cold and flu season, known for its vital role in healthy immune system function.
WHY VITAMIN C IS SO OFTEN TALKED ABOUT
Vitamin C is a powerhouse nutrient, but do you know why? Most people are familiar with its vital role in our immune system function, as it enhances the restoration of all-important glutathione, the body’s primary detoxifier. But what other role does vitamin C play in the body’s functioning?
Vitamin C supports neurologic function and a healthy nervous system. The brain and spinal cord are among the richest tissues in ascorbic acid, and an estimated 2% of the brain’s vitamin C turns over each hour. Plasma concentrations are associated with cognitive performance as we age and with memory in people with dementia.
It supports lung function, as seen in people with asthma or acute respiratory distress syndrome who typically show lower than normal concentrations of ascorbic acid.
Vitamin C is required for the synthesis of collagen proteins, which besides improving skin health, is also required for healthy teeth, and gums. It also supports wound healing, being accumulated at wound sites where it is rapidly utilized in recovery.
It’s critical to the synthesis of carnitine, required for the metabolism of fats and production of energy. Impaired carnitine synthesis is the likely basis of fatigue, lassitude, and hypertriglyceridemia (high blood fat levels), which are early signs of vitamin C deficiency.
The immense benefits of vitamin C are almost never-ending. In addition to the benefits noted above vitamin C also: restores vitamin E, protecting LDL cholesterol and all fats in cell membranes from becoming damaged; prevents damage to DNA; increases the bioavailability of iron in foods; and prevents damage to nitric oxide, thereby helping to lower blood pressure.
HOW TO ADD MORE VITAMIN C TO YOUR DIET
Humans are unique in that unlike many other mammals, we’re unable to synthesize our own vitamin C. As a result, we must get this antioxidant from our diet or through smart supplementation.
While deficiency of vitamin C is rare, most North Americans fail to get adequate levels of this super antioxidant in their diet.
The most well-known sources of vitamin C are citrus fruits, like oranges, kiwis, lemons and grapefruits. Some other great sources of vitamin C are bell peppers, spinach, kale, broccoli, guavas, rose hips, and acerola cherries.
You might be surprised to learn about some of the best vitamin C sources:
- Orange: 59mg / 100 grams
- Acerola cherry: 1,678mg / 100 grams
- Rose hips: 426mg / 100 grams
- Guava: 228mg / 100 grams
- Kale: 120mg / 100 grams
It’s important to also think about how you are cooking these foods, as substantial losses of vitamin C can occur during storage and are enhanced during cooking. For example, stored potatoes lose 50% of their vitamin C within 5 months, and 65% within 8 months of harvest. As for cooking methods, nutritional losses are usually greater with such methods as boiling. In keeping with the potato example, 40% of their vitamin C content can be lost by boiling. As an alternative, quick heating methods can protect vitamin C content in foods.
HOW MUCH VITAMIN C IS TOO MUCH?
Vitamin C has low toxicity and is not believed to cause serious adverse effects when consumed at high intakes. The most common complaints are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances due to unabsorbed vitamin C in the gastrointestinal tract.
Supported by metabolic research, our nutrient testing methodology identifies the vitamin C supplementation that your body can benefit from. Designed to address the intersection of vitamin, mineral, protein, and enzyme disturbances, this methodology ensures you are not over or under supplementing this critical antioxidant.
Understanding the interaction of vitamins and minerals is essential to reaping the full benefit of any critical nutrient. As an example, vitamin C affects iron absorption and reduces copper retention, therefore it’s essential to look at your nutrient intake holistically.
To bring your system into balance and unlock your body’s full potential, click the link below to test your nutrient levels today.