Vitamin C (Ascorbic Acid) may possibly be a “wonder vitamin” in some people’s books. A lot of claims have been made for it in the past few years, not the least of which was Dr. Linus Pauling’s claims for its ability to prevent and lessen the duration and intensity of the common cold when taken in large doses.
Unfortunately, although vitamin C is anti-viral and does support the immune system, it is not necessarily a magic bullet that will defeat the common cold or even cancer! In fact, some recent studies seem to be indicating that Dr. Pauling’s claims might be a little overstated.
Vitamin C, like most other vitamins and mineral supplements, primarily helps the body do its job effectively. Deficiencies of vitamin C CAN predispose the body to certain ills, and a proper intake either through daily diet or vitamin supplementation can HELP prevent certain conditions and illnesses. Vitamins and mineral supplements should never be used as the only path to health but should be part of a lifestyle that includes overall attention to nutrition, activity (okay, exercise), proper rest and sleep, and enjoyable forms of recreation and relaxation. I personally would throw in yoga and meditation, but those are MY enjoyable forms of recreation, relaxation, and exercise, I guess. You will have to find what works best for you.
SOURCES
Vitamin C is a water-soluble vitamin, and, as such, is not stored in the body. This means it must be regularly replaced by diet and/or supplementation. The most commonly recognized sources of vitamin C are citrus and other fruits – oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit, and mangoes – as well as a wide range of vegetables. Some vegetables which contain Vitamin C include collard greens, sweet and hot peppers, broccoli, tomatoes, Brussel sprouts, cabbage, potatoes, kale, spinach, and watercress.
AFFECTS
Vitamin C is a nutrient valuable for tissue growth, protection of cell membranes from toxic wastes, wound healing, and, as mentioned, support of the immune system. It supports the growth of collagen and cartilage, protecting in this way against many of the effects of aging.
As an antioxidant, vitamin C helps combat free radicals, and it may help with cancer, high cholesterol, cataracts, diabetes, allergies, asthma, and periodontal disease.
The effectiveness of vitamin C is believed to be increased when taken with vitamin E.
DOSES
The recommended daily intake of Vitamin C is 60 mg per day for adults, although many people, following Dr. Pauling’s lead, take much higher doses in hopes of preventing colds and warding off the effects of aging. However, in higher doses there may be some toxicity with one of the side effects being diarrhea. In some cases, higher doses of vitamin C may cause kidney stones or anemia, due to an interference with the absorption of vitamin B12.
A reminder: vitamin C is water-soluble, and unused portions will be flushed from the body, so daily intake of foods rich in vitamin C or supplementation with a multivitamin may be of value.
While there do not seem to be major problems associated with a high dose of Vitamin C, it might a good idea to stick within recommended daily allowances since the jury is still out on side effects.
DEFICIENCIES
The most well-known result of a vitamin C deficiency is scurvy, a condition characterized by weakness, anemia, gum disease, and skin lesions. Fortunately, scurvy is very rare in our modern society although still found to a greater degree in areas of poor nutrition.
Frequent infections, severe colds, nose bleeds, tiredness, and painful joints may also indicate a deficiency.
Most people associate Vitamin C with the ability to fight off colds and infections. There’s a medical basis for that association because Vitamin C is known to be necessary for a normal, healthy immune system.
While Vitamin C intake is fairly simple to accomplish today with either food rich in this vitamin or Vitamin C supplements, that hasn’t always been the case. Scurvy was once a real health concern, associated with low levels of Vitamin C in the body. The problem was rampant in areas of the world where fruits and vegetables high in Vitamin C content were rare, or where people couldn’t afford to have those vegetables as part of their daily menu.
Oranges and other citrus fruits are among the more common food sources of Vitamin C. The papaya is probably the fruit with the single highest natural Vitamin C content. Medium papaya provides more than the daily recommended allowance for Vitamin C for any normal, healthy person.
Because most people associate Vitamin C with citrus fruits, you may not realize that there are some other non-citrus sources of Vitamin C. If you simply don’t like oranges or grapefruit, you can still find fruits that are high in Vitamin C to add to your diet. Strawberries and cantaloupe are among those fruits. There are some other foods that are also good sources of Vitamin C, such as peppers.
Vitamin C has also been found to be a natural antioxidant, meaning that it helps the body fight off specific health problems and diseases and may even slow some of the signs of aging. Some people think that Vitamin C will keep you from getting a cold, but the vitamin’s natural aid to the immune system is the only real aid when it comes to colds. Instead of taking Vitamin C after you’re coming down with a cold, the best course is to be sure you have sufficient levels of Vitamin C all the time.
An important fact about Vitamin C is that the body doesn’t store this vitamin as is the case with some vitamins. That means that you need to give your body new sources of Vitamin C daily to be sure the body maintains a sufficient Vitamin C level.
Most professionals seem to agree that getting Vitamin C naturally is best. But if you’re not getting sufficient amounts of this important vitamin, vitamin supplements are a good idea. Manufacturers have met the demand for more options when it comes to vitamins, including Vitamin C. You’ll find tablets, drinks, and chewable, all packed with enough Vitamin C to keep your body ready to fight off the infections that naturally come your way.