Immune Health, Vitamin C

Vitamin C – A Household Word

You here a lot of buzz these days about Vitamin C and for good reason.

Beautiful Oranages

Scurvy was among many diseases suffered due to malnutrition. It wasn’t until the 1930’s that Albert Szent-Györgyi discovered the ascorbic acid —also known as Vitamin C. Vitamin C enables the body to efficiently use carbohydrates, fats, and protein. His discovery was among the foundations of modern nutrition.

Vitamin C, is a water-soluble vitamin and essential micro-nutrient. As humans, we cannot produce vitamin C in the body, so it must be obtained from dietary sources, primarily fruits and vegetables.

So Many Benefits!

Vitamin C is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

In addition to its antioxidant properties, vitamin C is beneficial when it comes to heart disease. Vitamin C has been shown to reduce monocyte adherence to the endothelium, improve endothelium-dependent nitric oxide production and vasodilation, and reduce vascular smooth-muscle-cell apoptosis, which prevents plaque instability in atherosclerosis [1,2]

When it comes to eyesight, a population-based cohort study in the Netherlands found that adults aged 55 years or older who had high dietary intakes of vitamin C as well as beta-carotene, zinc, and vitamin E had a reduced risk of Age-Related Macular Degenerat [3].

Vitamin C also does so much more. It is available in many food sources

Vitamin C is abundant in several fruit and vegetables, including:

  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Cantaloupe
  • Citrus fruits (e.g., orange, grapefruit)
  • Chili Peppers
  • Grapefruit
  • Kale
  • Kiwifruit
  • Kholrabi
  • Mangos
  • Papaya
  • Pineapple
  • Potatoes
  • Strawberries
  • Sweet Peppers
  • Tomatoes and tomato juice 

Vitamin C is a vitamin that we want to make sure that we are getting enough and because it is water soluble, too much vitamin is unlikely to be harmful. In the case of mega dosing for example, a worst case scenario would be nausea and diarrhea which is referred to as reaching ‘bowel tolerance’.

I am sharing a link here to more information on vitamin C and supplementation. Here I also share my most favorite type of Vitamin C to get this micro-nutrient delivered to your body in the best way to make it the most bio-available.

I hope you found this post helpful and if you have any questions at all, please feel free to reach out to me at any time.

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  1. Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr 1999;69:1086-107. [PubMed abstract]
  2. Honarbakhsh S, Schachter M. Vitamins and cardiovascular disease. Br J Nutr 2008:1-19. [PubMed abstract]
  3. van Leeuwen R, Boekhoorn S, Vingerling JR, Witteman JC, Klaver CC, Hofman A, et al. Dietary intake of antioxidants and risk of age-related macular degeneration. JAMA 2005;294:3101-7. [PubMed abstract]

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