Vitamin C

VitaminVitamin CHealth
Written By Alana Lavery

Summary

Vitamin C (WatSol) [DV ~ 240mg] {Half Life = 15 Days} 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 proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Vitamin C begins to denature at 70c, cooking foods below this temperature will therefore retain maximal amounts. It is an effective antioxidant, vitamin C contributes to protecting neutrophils from oxidative stress during the early stages of an immune response.

Vitamin C can be harmful in excessive amounts [1500mg/day]. High vitamin C levels with low Vitamin D levels can exacerbate autoimmune problems. Avoid taking the synthetic ‘Ascorbic acid’ without also taking the flavonoids and phytonutrients, otherwise it’s useless.   

Vitamin C, or ascorbic acid, is a real MVP in the world of nutrition and health. Its roles in bolstering the immune system, promoting collagen production, and fighting off oxidative stress are well-documented, making it a star player in both scientific studies and everyday wellness routines. From ancient remedies to modern scientific breakthroughs, the journey of this water-soluble vitamin highlights our ongoing quest to unravel the secrets of optimal health and longevity.

Unlike many animals, humans cannot create their own vitamin C, so we must get it from our diets. This little quirk underscores the importance of eating foods packed with vitamin C to keep our bodies moving along.

But hey, don't think you're immune to the risks! Sure, vitamin C deficiencies are rare, but if you're not getting at least 10 mg a day for a month or more , you might just find yourself in a bit of risk for a deficiency. So, watch out if you're skimping on fruits and veggies, puffing away on cigarettes, taking in a lot of secondhand smoke, or partying a bit too hard, as alchohol reducing the intake of vitamins.

Now, let's talk about the signs that your body missing some vitamin C:

  1. Too much C signs:

    • stomach pain.

    • diarrhea

    • flatulence

  2. Scurvy: This is the big kahuna, the boss battle of vitamin C shortages. It's like your body's collagen—the stuff that keeps everything nice and firm—decides to clock out early. Here's what you might notice:

    • Spotty Situation: Your skin starts showing signs of spots due to blood vessels acting up.

    • Gum Woes: Your gums may end up swelling and bleeding. And, eventually, your teeth will become loose and fall out.

    • Hair Farewell: Your hair may fall out in clumps, and then eventually be gone all together.

    • Slow-Mo Healing: Those scratches and scrapes might take their time to heal.

High Vitamin C Foods (from highest to lowest, per 100 grams)

  • Capsicum (140mg) 

  • Parsley (133mg) 

  • Kale (120mg) 

  • Broccoli (89mg) 

  • Lychees (72mg) 

  • Papaya (61mg) 

  • Strawberries (59mg) 

  • Oranges (53mg) 

  • Lemons (53mg) 

  • Cauliflower (48.2mg) 

  • Cabbage (37mg) 

  • Mango (36mg) 

  • Garlic (31mg) 

  • Limes (29mg) 

  • Spinach (28mg) 

  • Raspberries (26mg) 

  • Blackberries (21mg) 

  • Sauerkraut (15mg) 

  • Tomato (14mg) 

  • Potatoes (12mg) 

References

  • Office of Dietary Supplements - Vitamin C. (n.d.). https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

  • Vitamin C. (2023, March 7). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

  • Vitamin C. (2024, January 2). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C

Alana Lavery
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