I mentioned "ascorbic acid" previously. What exactly is ascorbic acid? It's Vitamin C of course! So don't let all these words get you confused. So, Vitamin C is used up in the body in about two hours and then it's out of the body within three to four hours. This is the main reason why you would see recommended intake in four-hour increments. It gets used up pretty quickly! Note: If you're a smoker, your Vitamin C blood levels would much likely be lower than what is considered normal, so check with your doctor to find out how much you should be getting each day! Now, speaking of how quickly your body releases Vitamin C, there are other ways that it both reduces absorption and increases utilization: having a fever or a viral illness, taking antibiotics or aspirin, or other pain medications.
But let's lay it on the line and talk about what it is, where you can get it naturally, how it works, what it's used for, signs of deficiency, and how much you really need daily.
What is Vitamin C?
Vitamin C is one of those types of essential nutrients that we have to get from our diet, no ifs, ands, or buts about it. It's in fruits and vegetables and the best way to get Vitamin C from them is fresh and uncooked. The "C" in Vitamin C also stands for "citrus", where its found, or "collagen" (a type of protein), which forms with ascorbic acid as a cofactor. Although Vitamin C does some truly amazing things for us, it is actually a weak acid and so things that are more alkaline in nature, such as baking soda, can destroy it. It is also a sensitive little soul and does not do well in heat or light. When cooking fruits or vegetables, it easily loses strength because it is located in watery parts of those fruits and veggies and so cooking destroys it as well. One way to keep that important Vitamin in your cooked veggies is to steam rather than boil. Note: Copper in cookware actually diminishes the Vitamin C content in food!
Vitamin C is a very complex and important vitamin!
Where do you get Vitamin C?
I think we all know the most recognizable fruit that gives us the best source of Vitamin C, right? Citrus fruits! Lemons, limes, oranges, tangerines, and grapefruits have the highest concentration of Vitamin C, along with rose hips, followed by papayas, cantaloupes, and strawberries.
You're asking, "But what about veggies?" Look to red and green peppers, broccoli, tomatoes, asparagus, parsley, Brussels sprouts, cabbage, dark leafy greens, and sauerkraut. And do not be fooled, there is virtually NO Vitamin C in any animal foods.
What are the main functions of Vitamin C?
I mentioned collagen earlier and collagen is the basis of connective tissue, so our skin, ligaments, cartilage, joint linings, bones, and teeth. So, collagen gives support and shape, most importantly to help wounds heal and for healthy blood vessel function. Vitamin C is an antioxidant vitamin meaning that it helps prevent the oxidation of molecules that could create free radicals, which cause cellular injury and disease. Ultimately, it does a whole lot more than what I'm describing here, but these two uses are the common uses for Vitamin C. We could drill them down even further for wound healing and fighting free radicals, but I will leave that for another blog.
What can we use Vitamin C for?
One of the most common uses of Vitamin C is in the prevention of colds where it produces a positive immunological response to fight bacteria and viruses. Yay Vitamin C! And guess what? It can help fight fatigue and slow metabolism. I know that many of us are beyond exhausted from what's been happening the past few years, so let's get some Vitamin C going and build up some energy!
I could go on about how Vitamin C helps with fighting fungal infections or general inflammation (like arthritis), but this would be a long blog if I did! Just know that there is plenty of reputable sources out there such as your doctor or pharmacist who can suggest uses for you personally. But, here's a little chart to help guide you:
How do I know if I'm deficient or taking too much Vitamin C?
One of the most common and first signs of toxicity of Vitamin C is diarrhea. So make sure you know how much to take because no one likes diarrhea. Otherwise, in the many forms that you can find Vitamin C, it is nontoxic, but you CAN take too much!
Remember scurvy? People typically associate that from those ol' pirate days when there just were not enough fruits and veggies on those ships. It's practically unheard of these days but formula-fed infants would be the most likely to get it as well as teens or the elderly. As I mentioned previously, smokers with poor diets can also have lower Vitamin C in their blood and could get early symptoms of scurvy. What are those symptoms? Not good ones. They include mouth ulcers, loose teeth, shortness of breath, and bleeding gums. And that's if it gets really bad. Beginning symptoms include loss of appetite, poor digestion, slow wound healing, or easy bruising. People, we do NOT want to get scurvy. Get your Vitamin C!!
So, how much Vitamin C do we need every day?
Remember - talk to your doctor first. Very important! They know you best and take care of you. The recommended daily allowance (RDA) for most adults is about 60 mg (we only need 10-20 mg to prevent scurvy, people!)
Everyone is different and have different circumstances. If you're stressed, you may need more. If you're a smoker, you may need more. If you take birth control pills or estrogen for menopause, you may need more.
You can get Vitamin C in tablets or powders, or in liquid form. And it works quickly! So make sure you're taking multiple doses each day . Try to get 2-4 grams per day, if you live a fairly active lifestyle.
