All About Vitamin C…It’s So Much More than an Immune Booster!

Did you know that humans do not have the ability to synthesize vitamin C in the body and therefore we must attain this micronutrient from the foods we consume?

 

Most people when asked about vitamin C’s role in the body can list off its immune-boosting benefits, but are you aware of the other many important functions in which it is linked?

 

Antioxidant & Collagen Support

 

Vitamin C, also called ascorbic acid, is a water-soluble nutrient which functions as an antioxidant preventing oxygen-based damage to our cells. Besides acting as an antioxidant to combat free radical damage, ascorbic acid plays a role in collagen production and helps with wound healing and repair.

 

Stress & Adrenals

 

The adrenal glands have some of the highest content of vitamin C compared to other tissues or glands in the body (the brain being another highly-concentrated area). During times of stress, the body draws on these reserves to help manufacture cortisol, a steroid hormone, as well as other adrenal/stress hormones. Chronic stress or even an acute, intense event can rapidly use up this stored vitamin C.

 

Cardiovascular Health

 

Though more research needs to be conducted in the area of cardiovascular disease prevention and vitamin C supplementation, there are some studies demonstrating a correlation between deficiency and increased risk for cardiovascular disease.

“It is well established that vitamin C inhibits oxidation of LDL-protein, thereby reducing atherosclerosis, but the cardiovascular outcomes related to this action and other actions of vitamin C are not fully understood.” https://www.ncbi.nlm.nih.gov/pubmed/27529239
“Overall, current research suggests that vitamin C deficiency is associated with a higher risk of mortality from CVD and that vitamin C may slightly improve endothelial function and lipid profiles in some groups, especially those with low plasma vitamin C levels.”

 

Increase Nutrient Bioavailability

 

Lastly, ascorbic acid also helps to improve the bioavailability of iron, so if you are one who is prone to iron deficiency, ensuring adequate intake of vitamin C in the diet or via supplementation may help increase your iron absorption.

 

Eat These Vitamin-C Packed Foods

 

Here are some vitamin c-rich foods (according to www.whfoods.com):

• broccoli
• bell peppers
• parsley
• Brussels sprouts
• cauliflower
• lemon
• strawberries
• papaya
• kiwi

Since vitamin C is sensitive to heat and light, gently cooking at a low heat, or better yet consuming the above foods in their raw state would yield the highest amounts of this nutrient.

Juicing parsley is a great way to boost your vitamin C content as well as drinking a fresh-squeezed lemon added to water.

 

Supplementation

 

Lastly, if you’re looking to take advantage of this overlooked nutrient and foods are a more difficult way for you to reap the benefits, consider a high-quality supplement. This is the brand I recommend and use myself:
Natures Way Alive Organic Vitamin C Powder 120g, 2 Pack

While food is always ideal compared to dietary supplements, this form of vitamin C in this supplement is derived from four different real foods (amla, goji, acerola, and kiwi) and is also USDA certified organic. It also is available in a pill form although I prefer to drink my vitamin C.

 

Research and Studies

 

Lastly, I’ll leave you with some links to studies and research done on this all-too-important nutrient for your perusing pleasure.

Plasma vitamin C level, fruit and vegetable consumption, and the risk of new-onset type 2 diabetes mellitus: the European prospective investigation of cancer–Norfolk prospective study

Vitamin C and risk of coronary heart disease in women

Effect of oral vitamin C supplementation on serum uric acid: a meta-analysis of randomized controlled trials

Effects of individual micronutrients on blood pressure in patients with type 2 diabetes: a systematic review and meta-analysis of randomized clinical trials

Elemental Zinc Is Inversely Associated with C-Reactive Protein and Oxidative Stress in Chronic Liver Disease

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Please note:

I am a nutrition educator/consultant and not a physician.  As such, I do not diagnose or treat disease, rather I support lifestyle balance and health with my work. Please understand that any information provided on the relationship between nutrition and health is not meant to replace competent medical treatment for any health problem or condition.

Also, in this post you will find Amazon affiliate links to products I recommend. Full disclosure: should you purchase any product recommended using one or more of these links, I will be compensated a small affiliate commission for sending you to Amazon. I only recommend products that I personally can stand behind and receive no referral payouts directly from these companies for recommending them. The commissions I may receive from Amazon help to keep this site up and running.

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References

LaValle, James. Cracking the Metabolic Code. Basic Health Publications, Inc. 2004.
Mateljan, George. www.whfoods.com
http://lpi.oregonstate.edu/mic/vitamins/vitamin-C#common-cold-treatment
https://www.ncbi.nlm.nih.gov/pubmed/27529239
http://www.adrenalfatiguerecovery.com/vitamin-c.html

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