Vitamin C (also known as ascorbic acid) is a water soluble nutrient which is essential for a healthy body, aiding in collagen integrity, adrenal gland function, the circulatory system, the immune system and the respiratory system amongst others. Most mammals synthesise vitamin C from glucose in their bodies, however, as humans evolved they lost the enzyme required to carry out this conversion. Therefore we must absorb it through a diet rich in fresh fruit and vegetables and supplementation (if necessary), which is important to do regularly as it cannot be stored in the body. The recommended daily allowance is 60mg (although the optimal intake is said to be nearer 1000mg), which boosts the immune system by stimulating the production of white blood cells. It also works synergistically with phytonutrients, each one increasing the anti-oxidant power of the other.
Properties
As mentioned above, vitamin C has many properties and it is suggested that over 300 biological functions are dependent on this vital vitamin. Some examples of these properties are;
•It supports the adrenal gland- The highest amounts of vitamin C in the body are found here in the adrenal gland, and it is critical if the gland is to function. The adrenal gland is part of the nervous system which is responsible for the production of the stress hormones adrenaline and cortisol. When a person is stressed, the urinary excretion of vitamin C is increased, thus diminishing necessary levels. Without an adequate amount, the production of the stress hormones is severely impaired.
•It has anti-ageing properties; It is believed that signs of ageing are due to the damage of cells by free-radicals. As an effective anti-oxidant, vitamin C aids in preventing some of this damage and can possibly extend our lifespan.
•It is essential for collagen production- The production of the protein collagen is proceeded in steps, and vitamin C is involved in every one of these steps. It also plays a structural role in bone, teeth and cartilage. Without vitamin C there would be no collagen.
•It aids respiratory function- As vitamin C is a natural antihistamine, it can defend the effects of inflammatory substances produced by the body in response to certain allergens.
•Vitamin C also acts as an amazing booster to the immune system in many ways. It can stimulate the production of white blood cells and the protein interferon and inactivate viruses such as polio, the common cold, measles, mumps and herpes by attacking the nucleic acid of the virus. It works synergistically with phytonutrients and other vitamins as an anti-oxidant to absorb and neutralise free radicals and their destructive ways. By producing anti-histamines, vitamin C can clear up inflammation and reduce the effects of allergy reactions. Vitamin C stimulates a compound called cyclic AMP, which raises production of steroids that decrease inflammation.
In a study of 1038 doctors and their wives, those with a daily intake of 410mg of vitamin C had the fewest signs of illness or degenerative diseases. In another study, an overwhelming 37 out of 38 tests of vitamin C versus the common cold concluded that supplementing with 1000mg had a protective effect. These are just 2 of the many studies carried out on the effects of vitamin C which point to the conclusion that a) it is essential for a healthy functioning immune system and b) the optimal daily allowance produces significantly more benefits than the government set recommended daily allowance.
Vitamin C can be depleted in the body by smoking (its suggested that 25mg of vitamin C is lost per cigarette!), alcohol, pollution, stress, fried foods, heat, cooking (it leaches into water with being soluble and also lost through heat) and drugs. The symptoms of deficiency include; frequent colds, lethargy, frequent infections, bleeding or tender gums, easy bruising, nosebleeds, slow wound healing and red pimples on the skin. To protect against a deficiency the UK recommended daily allowance of vitamin C is set at 60mg per day; however the optimum daily allowance is believed to be between 400mg-1000mg per day! The RDAs are set by the government to prevent deficiency diseases e.g. scurvy, but they are not designed for optimal health. In a large survey in the US by Dr Paul Edstrom and Dr Linus Pauling, significant reductions in mortality from cancer and cardiovascular disease were observed when the intake of vitamin C was between 400mg and 1000mg. We can absorb a large amount of vitamin C through our diet, although since 1000mg is equivalent to approximately 17 oranges, adding supplements to the diet would be a more realistic prospect when therapeutic levels are required. Foods rich in vitamin C include;
•Strawberries– 11mg per single large strawberry
•Oranges– 83mg per orange
•Kiwi fruits- 84mg per fruit
•Broccoli– 28mg per piece
•Sprouts– 16mg per sprout
•Kale– 120mg per 100g serving
•Peppers– 132mg-341mg per pepper depending on the colour (yellow being the highest)
Large doses of over 1000mg can cause loose stools, flatulence and bloating, however as vitamin C is soluble and easily excreted, these side effects can easily be rectified by simply reducing the dose.
In summary, I believe we can see why vitamin C is the most widely known and commonly used supplement on the market. It is critical for maintaining our health as a deficiency may be lethal. It plays out numerous essential functions within the body, and since it cannot be synthesised in the body, it is important to consume a healthy and balanced diet to absorb the minimal recommended daily allowance of 60mg. However, to absorb the ODA (400mg-1000mg) and benefit from its healing properties, a healthy diet along with non-synthetic supplementation would be advised.
Feel Supreme
www.feelsupreme.co.uk
Feel Supreme on Facebook
Feel Supreme on Twitter
Feel Supreme on Instagram
feelsupreme.co.uk 