~Michelle Tonkin ND
Vitamin C and its benefits particularly for helping support collagen production, immune support, and overall health has been known for hundreds of years. However, hundreds of years ago severe Vitamin C deficiency known as scurvy was prevalent among sailors and explorers.
Without a fresh supply of fruits and vegetables these sailors would experience conditions such as bleeding gums, skin hemorrhaging, slow wound healing, and increase in mortality. It wasn’t until 1753 that the British medical collective defined this condition as the result of a deficiency in the diet.
In the late 1700’s a Scottish doctor by the name of James Lind, put forth a mandate that lime juice be given to the British fleet as he had discovered as a naval surgeon that the addition of citrus and lemon juice had powers to prevent and help cure the dreaded scurvy disease. However, although a solution was found, it was not until the 1930’s when Hungarian scientist Albert Szent-Györgyi was able to discover that Vitamin C was indeed responsible for this cure. He was later awarded the Nobel Prize in medicine for his discovery.
Vitamin C is a potent antioxidant, but did you know it also enables the body to actually utilize carbohydrates, fats, and protein on a more streamlined basis. It is also helps with the body’s production of collagen, and “is vital to the growth and health of bones, teeth, gums, ligaments, and blood vessels.” Vitamin C can be food naturally in a variety of foods “such as oranges, lemons, and grapefruit; in green vegetables such as spinach, broccoli, and cabbage; and in tomatoes and potatoes.” With our access to quality fresh fruits and vegetables a severe case of Vitamin C deficiency is now very rare. However, most people are still deficient in this important Vitamin.
Covid 19
Studies show that the use of vitamins C and D decrease the severity as well as the potential to contract the covid virus (SARS-Co-V-2). Benefits from a study done in 2022, has shown that the combination vitamin C and Vitamin D “include prevention of infection, attenuating infection symptoms and severity; adjunctive therapy for severe disease, attenuating ongoing sequelae (long Covid);
and immunization support.” (para 1, line 8-10)
Both Vitamin C and Vitamin D are common deficiencies worldwide which can increase an individual’s risk of infection, mainly affecting the respiratory system. One of the main issues with scurvy (severe deficiency of vitamin C) was the infection of pneumonia. This is the leading cause of death in those diagnosed with severe deficiency of this vitamin.
Clinical Support:
Studies show that Vitamin C is a great supportive therapy for individuals dealing with cancer, tumors, immune dysfunction etc. However intravenous form of Vitamin C was shown to be the most effective in these conditions. Vitamin C turns in a form of peroxide which has been shown to be highly beneficial in assisting the body in dealing with immune issues such as bacteria and or viruses. The following amounts of vitamin C are suggested depending on an individuals’ current state of health.
For those who are healthy it is suggested to get around 200mg of Vitamin C daily through diet.
For those who may be in poor health or whose diet is not the best, it is recommended to supplement with Vitamin C with between 500mg-2000mg daily.
For those w chronic deficiency, cancer or hospitalized it is suggested to do intravenous Vitamin C between 3-15 grams.
7 benefits of Vitamin C
1.) Broad spectrum antioxidant:
Strengthening the body’s immune system and increase those levels up to 30%
2.) Lowers Blood Pressure
Studies show that Vitamin C has the potential to help lower blood pressure, although it not suggested to rely on this vitamin alone.
3.) Heart Health
Vitamin C can help with heart disease risk factors. 15 different studies show however that this was accomplished through Vitamin C in the diet, not through supplementation.
4.) Helps with Gout
Studies show that Vitamin C is helpful for reducing uric acid and is great anti-inflammatory. In 2008, A “study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.” ~ https://www.healthline.com/nutrition/vitamin-c-benefits
5.) Improves Iron absorption
Vitamin C can help improve the body’s ability to absorb iron in foods.
Studies show that “consuming 100 mg of vitamin C may improve iron absorption by 67%”
6.) Immune Booster
Vitamin C has long been known to help boost the immune system as well as shorten the time it takes wounds to heal.
7.) Memory Protector
Vitamin C can also help protect your ability to remember and think clearly. With its high antioxidant count, this vitamin helps to decrease inflammation and oxidative stress, two elements which have been shown to increase one’s risk for dementia.
7 foods high in Vitamin C
Add these delicious foods to your everyday diet to boost your Vitamin C content naturally.
1.) Acerola Cherries, one cup of these babies gives you a whopping 825mg of vitamin C goodness
2.) Rose hips, found in supplements or even in a tea, typically contains about 425mg.
3.) Chili peppers. No, it's not a band, but it is a spicy food loaded with 109mg of good old vitamin C and capsicum which has shown to be great for circulation, blood pressure, and heart health.
4.) Sweet yellow peppers. These also contain capsicum and also loaded with vitamin C coming in at 342 mg per one large pepper.
5.) Kiwi Fruit has 56mg of Vitamin C and are also shown to be great for heart health, helping to inhibit platelet formation.
6.) Broccoli… This is an excellent cruciferous veggies loaded with 51mg of vitamin C per half cup. It’s also great for detoxing Xeno estrogens from the body and loaded with healthy fiber.
7.) Lemons- One raw lemon has 45mg of Vitamin C and is also great for helping to balance the body’s ph.
The food containing the highest known amount of vitamin C is the Kakadu plum. These delicious plums contain 2907mg of Vitamin C per 100grams of the fruit. One of these plums has 436 mg of Vitamin C. It also has high amounts of potassium, lutein, and Vitamin E.
List from: ~https://www.healthline.com/nutrition/vitamin-c-foods Vitamin C can benefit the body in so many ways from the body's immune system, heart health and even memory. Getting enough Vitamin C from a healthy diet is key to helping maintain long term health. For those who struggle with getting enough or need an extra boost, supplementing with Vitamin C can do wonders!
References:
https://doi.org/10.3390/books978-3-03897-295-2https://www.mdpi.com/books/reprint/6596-vitamins-c-and-d https://www.mdpi.com/books/reprint/6596-vitamins-c-and-d
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