Vitamin C is one of the most common vitamins we take as supplements to strengthen the immune system, especially now during winter. We can also choose to eat more foods that are particularly rich in Vitamin C. But in which foods do we find high amounts of Vitamin C and what does it actually do for the body? Let's take a closer look at that now!
Vitamin C in the Body
Humans are one of the few species, along with apes, lemurs, guinea pigs, and one species of bat, that cannot synthesize ascorbic acid on their own. Most animals produce Vitamin C daily from glucose in their kidneys or liver. During physical, psychological, or chemical stress, animals can triple their production. This means it's very important that we consume Vitamin C in our diet every day. Especially when we are stressed or sick. The body normally contains a reserve of about 1,500 mg (taking into account human body weight).The basal consumption is approximately 70 mg/kg body weight per day. For a 70-kg person, this means a requirement of around 5 g per day, and during extra strain up to 15 g per day. Most types of Vitamin C supplements are best taken in lower doses with a few hours interval, otherwise we excrete the excess. When consuming 1500 mg or less of Vitamin C, it typically isn't excreted in urine, but when taking medications, or during stress, cold, and heat, urinary excretion can increase regardless of the amount in the blood.
Properties of Vitamin C
strengthens our immune system, allowing it to function properly
needed for the body's production of connective tissue and collagen
needed for good health in teeth, bones, and gums
supports the body's own wound healing function
facilitates iron absorption
is an antioxidant that counteracts free radicals
has anti-inflammatory properties
needed for our nervous system to function normally
it also gives a more even skin tone
protects cells against oxidative stress
You can read more about the properties and chemistry of Vitamin C.
Vitamin C Deficiency
If you have a Vitamin C deficiency, you may experience the following symptoms:
Fatigue, irritability, lack of energy
Hair loss
Dry, slack skin
Gum inflammation
Repeated colds
Poor wound healing
Severe Vitamin C deficiency causes scurvy
Vitamin C in Food
Vitamin C is water-soluble and begins to lose its potency as soon as it is exposed to air, heat, and light. The richest sources of Vitamin C are:
Acerola cherry
Rose hips
Black currants
Parsley
Horseradish
Green bell pepper
Broccoli
Kiwi
Papaya
Orange juice
Cantaloupe
Chives
Grapefruit juice
Tomato paste
All boiling, frying, and heating destroys much of the Vitamin C. It is actually the vitamin most easily destroyed by light, heat, and food preparation. This makes fresh fruit and berries the best source of Vitamin C in a varied diet. For example, Vitamin C in oranges pressed into orange juice gradually disappears in the pitcher in the refrigerator. After a few hours, not much remains if you don't cover the pitcher. Much of the Vitamin C in fruit is found directly under the peel.
Simple Tip to Get Your Daily Requirement
Eat one-third of a green bell pepper every day to ensure your body gets the Vitamin C it needs.
Vitamin C Supplements
Vitamin C and bioflavonoids (vitamin P) always occur together in nature, which is why it's beneficial to consume them together. They complement each other, and bioflavonoids increase the body's absorption of vitamin C. The common ascorbic acid form of vitamin C has a low pH, meaning it's acidic, and can irritate the stomach in some people. Therefore, there are also neutral forms and ascorbate forms available. These have a neutral pH value. A popular form is Ester-C, as well as mineral ascorbates which are obtained by mixing ascorbic acid with sodium, calcium, magnesium and/or potassium.They are not as comprehensive and effective forms, but they are gentler on the stomach and have good effect. Ester-C is pH-neutral, is better absorbed, is gentler on the stomach, and stays in the body longer. You can also take vitamin C in the form of pills, powder, as well as liposomal vitamin C. Liposomal means that the Vitamin C is encapsulated in small fat bubbles called phospholipids. Phospholipids consist of choline, phosphate, and glycerin and are substances that naturally exist in the body.Cell walls are also composed of phospholipids. These are transported to the body's cells, which is the liposomal transport. You can read more about the importance of Vitamin C for the skin and how you can use Vitamin C in your skincare routine.
