Author: Aleksandra Kowalska

Vitamin C is omnipresent and is easily accessible in many fruits and vegetables. Despite that fact, most of us do not consume sufficient amounts of the vitamin, especially given our body’s needs. Why is it worth to increase Vitamin C intake or decide to supplement it?

Vitamin C can prevent many diseases (and it doesn’t concern typical autumn cold only!) and slow down the process of aging. It is a water-soluble antioxidant, which is found in largest amounts in organs of high metabolic activity: adrenal glands, brain, liver, mucous glands, pancreas and lungs. It perfectly supports the effect of vitamin E. It is commonly thought that consuming both vitamins at the same time is more beneficial than eating just one (the synergy effect). It also stimulates enzymes to fight free radicals more extensively.

Unfortunately vitamin C is not stored in the body and is flushed out with urine throughout the day. That’s why constant, regular intake of the vitamin is required to improve one’s health. Good news is that it’s hard to overdose it (though it is possible). In case of overdose, however, it usually ends up with some troublesome, yet not life-threatening symptoms – such as diarrhoea, heartburn or nausea.

Where can you find vitamin C?

Below are examples of fruits richest in vitamin C:

record-breakers:

• acerola (1000 to 4500 mg/100 g of fresh fruit)
• Camu Camu (900 to 5000 mg/100 g of fresh fruit)
• rosehip (250-800 mg/100 g of fresh fruit)

other:

• strawberries (46-90 mg/100 g of fresh fruit)
• grapefruit (30-70 mg/100 g of fresh fruit)
• lemon (40-60 mg/100 g of fresh fruit)
• oranges (30-50 mg/100 g of fresh fruit)
• raspberries (19-37 mg/100 g of fresh fruit)
• cranberries (5-14 mg/100 g of fresh fruit)
• plums (5 mg/100 g of fresh fruit)

Vegetables:

• bell pepper (125-200 mg/100 g of fresh vegetable)
• Brussel sprouts (65–145 mg/100 g of fresh vegetable)
• broccoli (65–150 mg/100 g of fresh vegetable)
• spinach (40–84 mg/100 g of fresh vegetable)
• cauliflower (37–70 mg/100 g of fresh vegetable)
• cabbage (35–70 mg/100 g of fresh vegetable)
• new potatoes (20–33 mg/100 g of fresh vegetable)
• potatoes (7–8 mg/100 g of fresh vegetable)
• tomatoes (5–33 mg/100 g of fresh vegetable)
• beetroot (8 mg/100 g of fresh fruit)

Other:

• Parsley (269 mg/100 g of fresh fruit)
• horseradish sprouts (116 mg/100 g of fresh fruit)

What are the benefits of vitamin C consumption and supplementation?

Vitamin C – overall effect

• According to studies carried on American society, regular intake of about 300 mg of Vitamin C per day (with around half of the amount being supplemented) extended the life span for up to 6 years.
• Vitamin C supports and accelerates the healing of wounds, injuries and nappy rash.
• It stimulates colagen production, strengthening skin elasticity. “Rejuvenates” its appearance.
• Boosts the immunity and supports the treatment of colds by increasing lymphocyte production in blood, as well as supporting many other, complex processes (immunomodulatory processes, interferon synthesis; increases the activity of natural killer cells, B and T lymphocytes).
• Increases blood glutathione (an important antioxidant) levels.
• Helps maintain healthy gums, preventing their diseases (periodontosis, bleeding gums).
• Prevents anaemia and supports its treatment. Facilitates iron absorption in the body and stimulates the production of red blood cells in bone marrow.
• Increases calcium absorption.
• Prevents urinary tract diseases, supports UTI healing.
• It is also used in the treatment of some types of cancer; many studies also confirm its preventive effect against cancer. Vitamin C “flushes out” free radicals, decreases the amount of damage at the DNA level, as well as protein and lipid damage, therefore reducing the risk of cancer – especially of stomach and oesophagus.
• It participates in metabolism of steroids and fats (such as cholesterol into bile acids).
• Thanks to its antioxidative properties Vitamin C has preventive properties against cardiovascular diseases.
• Regulates blood pressure.
• It also protects against the formation of mutagenic N-nitro compounds by blocking the metabolism of nitrates into carcinogenic nitrosamines (in the stomach, nitrates are turned into nitrites – with the use of bacteria such as Helicobacter pylori – and these, during nitrosation, turn into nitrosamines. Ascorbic acid inhibits both bacteria found in the stomach and nitronisation. Dangerous nitrites are reduced to nitric oxide).
• It participates in the synthesis of hormones and transmitters, such as e.g. noradrenaline.
• It regenerates tocopherol (vitamin E) from its free radical form.
• It participates in the biosynthesis of carnitine (a protein performing transport functions for long-chain fatty acids, which are transported to mitochondria). There, they undergo changes which result in the production of energy needed for proper functioning of body cells).
• It reduces blood glucose levels in hyperglyceamia and reduces fasting blood glucose levels in diabetic patients.

A thing as easy as eating fruits and vegetables, as well as using other Vitamin C sources, can prevent numerous cardiovascular diseases – and only them! Preventing a disease – especially at a little cost – is definitely better than being forced to cure it.

References

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