The Mighty Vitamin C
Vitamin C is quite possibly the most well-known and talked about antioxidant. Antioxidants prevent damage to our cells and tissues by preventing the excessive formation of free radicals in the body. Too many free radicals can lead to chronic inflammation which is believed to be the root cause of modern diseases such as cancer, heart disease and neurological disorders such as Alzheimer's disease.
Vitamin C, a bounty of benefits:
- Beneficial to the immune system and has been proven to reduce the frequency of the common cold. Vitamin C stimulates the production of white blood cells, which fight off infections.
- Increases the absorption of iron from nonheme sources, which helps to release more iron from the food than it otherwise would have. This can be especially useful for vegetarians and vegans who are not getting heme iron (which is more readily absorbed) from meat in their diet. It's best to eat a nonheme iron-rich food such as spinach, eggs and beans with a vitamin C rich food during the same meal to help maximize the absorption potential.
- Boosts the health of the adrenal glands which helps to combat stress-induced adrenal fatigue, which is all too common in our modern-day world. When cortisol is high in stressful situations, vitamin C is rapidly used up and can become depleted quickly.
- Acts as a cofactor in collagen production. This is an important protein in our cartilage, connective tissues, ligaments, and tendons. It is also vital for wound repair and keeps our blood vessels strong. Excessive free radicals can accelerate the the overall aging process. Vitamin C is one of the most crucial antioxidants that will slow this process down. Topical creams and serums containing vitamin C are also great ways to boost collagen production, in addition to making sure you are getting a sufficient amount in your diet.
It is best to try to consume vitamin C in a whole food form. When you are eating a food that is rich in vitamin C you are also consuming all of the flavonoids in that food, providing yourself with the cofactors needed to help increase the absorption potential of this super vitamin. Eating a vegetable or fruit in whole food form is nature's way of delivering your body with a perfect little package of enzymes and minerals- making the Vitamin C more available for your body to use. Some of the most Vitamin C rich foods are: acerola cherry, guava, papaya, bell peppers, acai, broccoli, strawberries, cantaloupe, brussels sprouts, oranges, kiwi fruit, kale, cabbage, collard greens, grapefruit and lemon.
If you choose to supplement with vitamin C, there are two brands I have used and would recommend. The first by Thorne Research, is in capsule form and contains flavonoids which mimics the way they are found in nature. The second by Core Med Science, is in liquid liposomal form and is absorbed across the intestinal layers, enabling it to go straight into your blood stream. This form is highly absorbable (approximately 90%) making it so that you are getting the most out of the product! Only 15-20% is absorbed when using other synthetic forms on the market.
The recommended daily allowance (RDA) is 40-75 mg for infants to adolescents, 90 mg for adults, and 120 mg during pregnancy and breastfeeding. These amounts can be obtained through a diet rich in the foods mentioned above. Higher therapeutic doses will vary depending on individual needs, and should be discussed with a practitioner before starting supplementation.