Eat More Vitamin C

Vitamin C, also known as ascorbic acid, is a water soluble antioxidant vitamin that helps control infection, neutralize free radicals, and aid in the body's absorption of iron. It also helps to make collagen, which is vital to the health of teeth, gums, bones, and blood vessels.[1] Unlike most animals on the planet, humans are incapable of manufacturing their own source of vitamin C,[1] so it's one area of nutrition that requires daily attention and "restocking." Good sources of vitamin C include any food that contains at least ten percent of the recommended daily allowance per serving, and the wonderful news for anyone aiming to increase their intake of vitamin C is that this covers a vast range of healthy food, so it won't be difficult for you to increase your intake of vitamin C.

Steps

Understanding Vitamin C

  1. Learn about vitamin C. Vitamin C is an important micronutrient in the human diet.[1] It has a role in sustaining memory,[2] helping prevent cell mutations and premature Healthy Aging and Senior Lifestyle,[3] preventing Learn About the Chemistry of Fatty Acids and Its Biological Role in the Body of fatty foods,[3] and supporting the immune system.[3][4]
    • Some people believe that vitamin C cures or stops the common cold, but there is no strong scientific evidence proving that this is true. What is more likely is that through its immune system-boosting power, vitamin C provides extra defense against cold-causing pathogens, [5] so it may ease the cold and perhaps shorten its duration, but it's not likely to prevent it.
  2. Understand the role between diet and vitamin C intake. Most people should be able to get adequate vitamin C from a healthy, nutritionally optimized diet. If you're eating nothing but fast food, you probably aren't going to get a beneficial amount of vitamin C as part of your diet. However, simply changing your diet for the better can help you increase vitamin C intake.
    • Since vitamin C counteracts some of the inhibitors in foods, such as phytates in whole grains and Remove a Tannin Stain in teas and coffee,[6] increasing your vitamin C intake can also help optimize your diet for a healthier lifestyle.
  3. Be aware of the relationship between vitamin C and stress. Stress can be brought about due to a depletion of vitamin C, and ongoing stress uses up vitamin C rapidly,[7] so eating foods high in vitamin C or taking a vitamin C supplement when you are feeling stressed can be a positive contribution to your diet and well-being. If you are aware of what you are consuming and the micronutrients that those foods contain, you can adjust your diet to ensure that you are getting enough natural vitamin C.
  4. Notice the signs of possible vitamin C deficiency. While you should always raise health concerns with your doctor or health professional directly, the following signs can accompany a vitamin C deficiency: bleeding gums and nose, poor healing of cuts, fatigue, and lowered immunity to infection.[3] These symptoms do not necessarily indicate a vitamin C deficiency, but you can speak with your doctor if you are concerned.
    • A severe deficiency of vitamin C, in fact, can result in a disease called scurvy, which is caused when your body cannot produce collagen or absorb iron due to a vitamin C deficiency.[8]
    • While fewer people in developed countries suffer from vitamin C deficiency to this extent, its onset can be very fast if vitamin C is not in the diet for about four weeks.[9]
    • Those susceptible to scurvy include the elderly, illicit drug users, alcoholics, the mentally ill, dependents given inadequate care, those suffering from eating disorders such as anorexia or bulimia, smokers (smokers need more vitamin C to deal with the added stress on the body), and fussy eaters.[9]
  5. Be aware that you need to ingest vitamin C daily. Vitamin C does not stay in the body; it needs to be constantly replenished. A big meal of oranges today will boost today's vitamin C, but tomorrow you'll need more.[10] It is thought that adults need a minimum of around 45 mg of vitamin C per day,[5] with the optimal amount being around 90 mg for men, 75 mg for women and teen males, and 65 mg per day for teen girls.[11] Additionally, pregnant and nursing mothers need 75g – 120 mg per day.
    • Whatever vitamin C you consume in excess of your daily allowance is usually excreted, and high doses of vitamin C are not considered to be toxic, but they do increase iron absorption which can be a problem for for people suffering from hemachromatosis, an iron overload disease.[12] Therefore, if you are already eating a balanced diet, it is unnecessary to take a vitamin C supplement.
    • Also, too much vitamin C can cause abdominal pain, nausea, headaches, fatigue, kidney stones, and diarrhea.[5]

Ensuring a Healthy Vitamin C Intake

  1. Get enough vitamin C in your diet. Getting enough vitamin C in your diet is key to getting all its benefits. Vitamin C supplements are measured in micrograms—see part one for the required amounts of vitamin C for different people. Many foods contain vitamin C, and consuming these can help you increase your vitamin C intake.
  2. Eat fruits and vegetables rich in vitamin C. Raw pineapple has 16mg of vitamin C, asparagus has 31 mg, raw broccoli has 89 mg, Make Slow Roasted Dried Tomatoes in oil have 101 mg, and raw parsley has 133 mg.[13]
    • Apples contain so many phytonutrients that just one has an antioxidant equivalent of 1000 milligrams of vitamin C.[14]
  3. Eat citrus. Citrus is an especially good source of vitamin C. One cup of grapefruit, for instance, provides an entire day's worth of vitamin C, while a glass of orange juice is the equivalent of 165 percent of your daily vitamin C intake. Fresh squeezed orange juice or a physical orange is better for you than processed orange juice.
    • What's more, the vitamin C in citrus will help curb stress by lowering stress hormone levels and possibly by reducing blood pressure, boost your energy by helping you to absorb iron better, and provide other essential phytonutrients that work in tandem with vitamin C, some of which Have Fun With Memorization.[15]
  4. Be aware of recommended vitamin C intake. Check out the nutritional chart produced by your government's health department with respect to recommended daily intake of vitamin C. You'll be surprised how easy it is to vary your diet to include plenty of vitamin C sources. In the United States, the National Institutes of health have some recommendations.[16]
  5. Be aware of the shelf life of your vitamin C sources. Vitamin C does not last in storage, so it is steadily lost the longer it is stored.[17] As such, be prepared to eat your food as fresh as possible rather than leaving it to linger in the refrigerator or pantry. For example, leaving your broccoli in the fridge and then boiling it will reduce the vitamin C content considerably, compared to freshly picking the broccoli and steaming it that same day.
    • It's good to grow your own vegetables if possible, even if you just grow broccoli on a balcony or potatoes in a bag or Grow Potatoes in Barrels.
    • Wash fresh fruits and vegetables and then allow them to dry. Store them in an airtight container in the refrigerator and eat them within a few days.
    • Do not soak them or store them in water because the vitamin C dissolves out of the plant into the water. Vitamin C also leaches out in cooking water.[10]
  6. Know which sources of vitamin C are the best. Fresh food is the best source of vitamin C and most fruit and vegetables contain vitamin C. In particular, aim to eat food from the cabbage family, red and green peppers, potatoes, blackcurrants, strawberries, citrus fruit, and tomatoes.[3]
  7. Eat plenty of green, leafy vegetables.[1] This includes broccoli, cabbage, Brussels sprouts and collard greens. Eat the vegetables raw or steam them, using only a small amount of water to maximize the amount of vitamins the vegetables retain.
    • Have a salad with spinach leaves instead of lettuce. Spinach is a better source of vitamin C when eaten raw. Toss in green and red Make Quinoa Stuffed Bell Peppers and tomatoes for added vitamin C. Vegetables lose micronutrients when cooked.
  8. Add potatoes to your diet. Potatoes are also a good source of vitamin C. In spite of what you may have heard, the skin does not have the highest concentration of vitamin C, but its fiber is good for you. When having a baked potato, be sure to also eat the skin.
  9. Take care when counting juice as part of your vitamin C intake. Juice is calorie dense and you lack the roughage and other benefits of eating the fruit when consuming it as juice. However, you can enjoy juice as a means of increasing your vitamin C intake by doing the following:
    • Juice with pulp is better for you than juice without it because vitamin C is better absorbed if it is consumed in the presence of bioflavonoids, which are found mostly in fruit pulp.[1]
  10. Consume fresh juice. Make fresh squeezed orange juice or purchase frozen concentrate instead of premixed, ready-to-drink refrigerated cartons. Frozen concentrates have significantly more vitamin C in them because the Prevent Listeriosis process destroys some of the vitamin C in premixed juices.
    • Make your own vitamin C booster by making rosehip syrup.[18] As an added bonus, this syrup is one that children will like.

Taking Vitamin C Supplements

  1. Take vitamin C supplements in pill form. There are lots of brands of vitamin C supplements in pill form available over-the-counter. These supplements come in various doses, and you should take the dose that best corresponds your needs.[19] Speak with a pharmacist if you are unsure of the dosages, etc.
  2. Use a topical supplement. Topical preparations of vitamin C can be good for the skin. Some studies have investigated whether topical supplements might even have a rejuvenating effect on aged or wrinkled skin.[20]
  3. Eat chewable vitamin C tablets. Some vitamin C supplements are available in pleasant-tasting chewable tablets. These supplements should be chewed thoroughly and swallowed.[21]
  4. Eat vitamin C lozenges. Vitamin C lozenges are also available for vitamin C supplementation. These lozenges usually taste quite good. Allow lozenges to dissolve on tongue completely. Other indications include not eating, drinking, or smoking while lozenges are dissolving.[22] These lozenges can be great when you aren't feeling well because of vitamin C's positive effect on your energy and immune system.



Tips

  • "Mg" stands for "milligram" and "ug" is micrograms. Note that 1 milligram equals 1,000 micrograms.
  • Some products, such as cold breakfast cereals, are fortified with vitamin C. These products contain at least 25 percent of the recommended daily allowance.
  • Even if you take a vitamin C supplement, such as a multivitamin containing a synthetic vitamin C, it is still important to eat foods with real vitamin C. Real Vitamin C contains other components that synthetic C doesn't have, such as bioflavonoids, ascorbic acid and rutin, among others. These are naturally produced by the uptake process of the plants as minerals from the soil are converted to bio-available forms.
  • Note that the amounts of vitamin C suggested to be taken per adult and per teen may vary depending on your source of information. Ask your doctor for more guidance.
  • Antioxidants work best in unison. The best known antioxidants are vitamin A, beta-carotene, vitamin C, vitamin E and the mineral selenium,[23] so aiming to combine foods with each of these elements is a sensible nutritional approach.
  • Be aware that Dr. Andrew Weil says that the body can only make use of 200 micrograms of vitamin C per day.[12] You may wish to do your own research on the amounts required in the body. As stated earlier, a typical person consuming a healthy, nutritionally balanced diet will be likely to obtain all the vitamins that he or she requires.[5]
  • If selecting a multivitamin, check the back for the Daily Value provided by the multivitamin. It should provide 100 percent but no more than 300 percent of the Daily Value for all nutrients it provides.[24]

Warnings

  • One's teeth may start to hurt. This is a sign of too much intake of acid. Try to slow down on eating the oranges and lemons if this occurs.
  • Signs of a vitamin C deficiency, also known as scurvy, may include bruising easily, slow-healing wounds, frequent infections and joint pain and swelling. More advanced signs of deficiency may lead to hair and tooth loss.
  • Vitamins are not drugs and they are not miracle cures.[5]
  • Drinking too much alcohol flushes vitamin C from the body.[25]

Things You'll Need

  • Appropriate vitamin C filled foods

Related Articles

Sources and Citations

  1. ↑ 1.0 1.1 1.2 1.3 1.4 Sarah Bearden, Nutrition in essence, p. 38, (2006), ISBN 978-0-340-92730-4
  2. ↑ Elizabeth Somer, Eat your way to happiness, p. 123, (2009), ISBN 978-0-373-89207-5
  3. ↑ 3.0 3.1 3.2 3.3 3.4 Dr Mosaraf Ali, Dr. Ali's Nutrition Bible, p. 17, (2004), ISBN 0-09188-949-9
  4. ↑ Sarah Bearden, Nutrition in essence, p. 118, (2006), ISBN 978-0-340-92730-4
  5. ↑ 5.0 5.1 5.2 5.3 5.4 http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Vitamins_common_misconceptions
  6. ↑ Elizabeth Somer, Eat your way to happiness, p. 133, (2009), ISBN 978-0-373-89207-5
  7. ↑ Sarah Bearden, Nutrition in essence, p. 82, (2006), ISBN 978-0-340-92730-4
  8. ↑ http://www.medicalnewstoday.com/articles/155758.php
  9. ↑ 9.0 9.1 http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Scurvy
  10. ↑ 10.0 10.1 Dr Mosaraf Ali, Dr. Ali's Nutrition Bible, p. 16, (2004), ISBN 0-09188-949-9
  11. ↑ http://kidshealth.org/teen/misc/vitamin_chart.html
  12. ↑ 12.0 12.1 Andrew Weil, M.D., Natural Health, Natural Medicine, p. 205, (2004), ISBN 0-618-47903-1
  13. ↑ http://www.vitamincfoundation.org/usda.html
  14. ↑ Elizabeth Somer, Eat your way to happiness, p. 74, (2009), ISBN 978-0-373-89207-5
  15. ↑ Elizabeth Somer, Eat your way to happiness, p. 97, (2009), ISBN 978-0-373-89207-5
  16. ↑ http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h2
  17. ↑ Dr Mosaraf Ali, Dr. Ali's Nutrition Bible, p. 17, (2004), ISBN 0-09188-949-9
  18. ↑ James Wong, Grow Your Own Drugs, p. 76, (2009), ISBN 978-1-60652-119-9
  19. ↑ http://www.webmd.com/vitamins-supplements/ingredientmono-1001-vitamin%20c%20%28vitamin%20c%20%28ascorbic%20acid.aspx?activeingredientid=1001&activeingredientname=vitamin%20c%20%28vitamin%20c%20%28ascorbic%20acid
  20. ↑ http://www.lifeextension.com/Magazine/2009/5/Revitalizing-Aging-Skin-with-Topical-Vitamin-C/Page-01
  21. ↑ http://www.webmd.com/drugs/2/drug-8948/chewable-vitamin-c-oral/details
  22. ↑ http://www.drugs.com/cdi/zinc-vitamin-b12-vitamin-c-lozenges.html
  23. ↑ Sarah Bearden, Nutrition in essence, p. 122, (2006), ISBN 978-0-340-92730-4
  24. ↑ Elizabeth Somer, Eat your way to happiness, p. 121, (2009), ISBN 978-0-373-89207-5
  25. ↑ Elizabeth Somer, Eat your way to happiness, p. 149, (2009), ISBN 978-0-373-89207-5
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