Vitamin C: Sources & Antioxidant Benefits

We get told to take Vitamin C to prevent us from getting the common cold or to boost our immune system to stop us from getting the flu. What does Vitamin C really do? Where do we get it? Why should we get it?

According to the World Health Organization (WHO) Vitamin C is an essential nutrient. An essential nutrient basically means that the body can not make it. Furthermore, it is vital for normal body functioning. Another way to phrase it is, if we don’t have it we could die.

Vitamin C can be found in a variety of places. The most common and obvious sources of Vitamin C are citrus fruits such as oranges, grapefruits, lemons, and limes. However, there are a lot of other dietary sources loaded with Vitamin C including chili peppers, broccoli, brussels sprouts, and potatoes. In fact, Guavas have the highest concentration of Vitamin C at 419% of the American Daily Recommended Value (DV).

Speaking of Daily Value, the DV of Vitamin C ranges from age, gender, smoker vs. non-smoker. For example, if you are aged 19 and up, your recommended DV, if you are a male is 90 milligrams (90 mg). For females, the DV is 75 mg. Now if you smoke, add an additional 35 mg to your diet. Now, if you are a go getter and have been having a lot more than 90 mg of Vitamin C do not fret. The tolerable upper limit of Vitamin C is around 2,000 mg. That is like having 10 oranges or 5 guavas in one sitting. Even then, if you consume more than that and supplement with some over the counter vitamin supplements you do not run the risk of Vitamin C toxicity. In fact, the American Association of Poison Control Centers has reported zero deaths from Vitamin C toxicity.

Vitamin C deficiency is extremely rare. Vitamin C deficiency is also called Scurvy. A conditioned first noticed or realized in the 1700s. Scurvy occurs in fewer than 20,000 cases in the US annually. Those at risk to develop Scurvy are malnourished people, infants fed evaporated or boiled milk, smokers and casual smokers, and people with malabsorption or certain chronic diseases. Again, Vitamin C deficiency is very rare.

If you are not a big fruit and veggie eater, you can always supplement with some fantastic vitamin supplements. These products come in tablets, liquids, (iv) or intravenous fluids. Fun fact, Vitamin C sales soared to $209 million during the first half of 2020. This is a 76% increase compared to 2019. Americans believe, with a lot of evidence, that Vitamin C is beneficial.

So aside from being an essential nutrient for regular bodily function, what does Vitamin C do? Vitamin C acts in several different ways meaning, Vitamin C is needed for many of the chemical reactions that happen in your body. One such chemical reaction is how your body heals itself through the production of collagen. Collagen is a protein required to help wounds heal and it's also found in hair, skin, nails, etc. Another reaction that Vitamin C facilitates is the absorption and neutralization of free radicals. We also know Vitamin C as a powerful antioxidant.

Everyday, humans undergo a plethora of oxidative stress by absorbing free radicals in our body. These free radicals penetrate microscopically damaging our very important DNA. In short, these free radicals can cause a lot of problems wreaking havoc on our cells. This oxidative stress can eventually cause healthy cells to become cancerous. Vitamin C acts similar to a mop by finding these free radicals, binding to them, neutralizing their oxidative properties, thus limiting their effect on our cells.

In summation, do not skimp out on Vitamin C. Talk to your healthcare professional today and inquire about your diet and some of the amazing supplements out there. It's easy to overlook Vitamin C as we seem to be getting enough, but a little more won’t hurt and is probably a good idea.

- Robbie Erickson

Read more on Vitamin C in: The History & Benefits of Vitamin C