Why Is Vitamin C So Important?

We Know We Need Vitamin C – But Why?

Did you know that humans are different from most other animals in that we can’t synthesize (make) vitamin C inside our bodies? We need to get to get this important vitamin from our food (or via supplements).

Why is Vitamin C So Important?

• We need vitamin C for the formation of collagen that is part of the connective tissue in the body’s organs and plays a role in wound healing.
• It is also involved in the metabolism of protein.
• We need it to make L-carnitine and some neurotransmitters.
• The vitamin is also a good antioxidant, which may make it useful in helping to prevent cancer according to some studies. It has the important role of regenerating other antioxidants in the body.

Recommended Intake of Vitamin C

How much vitamin C do you need?

The dietary intake has been set up in the US by the Food and Nutrition Board. Most countries also have similar guidelines – but interestingly, they vary between countries.

According to the US board, the recommended intake of vitamin C is the following:

However, the UK guidelines say 40mg per day for adults, while Japan recommends 100mg per day. (I assume the national diet of the country is considered when making these recommendations, but I don’t know for sure).

Now that you know how much you need, how to get those amounts? There are 2 main ways: via your food, or via supplements.

As a general rule, getting enough vitamins and minerals via you food is the preferred way – and it’s also more green and eco friendly.

Getting Vitamin C Through Food

• Some of the best sources for vitamin C are fruits and vegetables. Citrus fruits, tomatoes, and tomato juice, as well as potatoes, are also good sources.
• Other foods that will give you vitamin C include red peppers, green peppers, broccoli, kiwifruit, Brussels sprouts, strawberries, and cantaloupe or melon
• Vitamin C does not occur naturally in grains – but it is often added to the cereal we eat (i.e. it’s synthetic).

Be aware that if you store your food for too long, you may not get the full benefit of its vitamins, so always eat fruit and vegetables while they are nice and fresh for best results.

Cooking may also destroy vitamin so it’s best to eat raw food where possible for maximum benefit. (And of course it’s more green and eco friendly too as you save energy and heat).

Here are the foods which give you the most vitamin C:

Vitamin C Dietary Supplements

You can buy vitamin supplements of vitamin in the form of ascorbic acid. (Other forms of vitamin C supplements include calcium ascorbate, sodium ascorbate, ascorbic acid with bioflavonoids, dehydroascorbate, xylonate, threonate, and calcium ascorbate).

There are differing reports as to whether supplements are as good as natural food sources.

My opinion is that it’s always better to go with natural food sources where possible.

And of course, a great way to get lots of vitamin C naturally, is to make fresh smoothies – I always think they taste much nicer than eating the ingredients alone!

Vitamin C Deficiency

What happens when you don’t get enough vitamin C?

I remember reading in history books about sailors getting scurvy while on long voyages. When they sailed for a long time between ports, they ran out of fresh food – and scurvy is pretty nasty.

Basically, about one month after all the vitamin C in your body is used up, you start feeling tired and suffer flu-like symptoms.  Then gum inflammation starts, soft tissue takes longer to heal, skin problems develop, scalp problems such as corkscrew hairs, and even depression.

Scurvy still occurs today (mostly in poorer areas without access to fresh food).

It’s definitely worthwhile eating your citrus fruit every day!

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How do you get vitamin C?  Let me know in the comments below.

Warm regards,

P.S.  Don’t forget to download your FREE juicing and smoothies recipe book here!

Related:

• The Top 10 foods that are best eaten raw
• Why it’s so green and ecofriendly (and good for you) to eat food in season