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Why You Need Vitamin C and How to Get It
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With so many people raving about the positive benefits of high-dose (or mega-dose) vitamin C for knocking out a host of ailments from cancer to asthma, you might be thinking it’s time to climb aboard the vitamin C train, destination: Wellsville.
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But before you rush out to stock up on chewable tablets or tangy powders, take a moment to learn what vitamin C actually is, the role vitamin C plays in your body, why you need it daily, and the best ways to take vitamin C in order to enjoy its laundry list of benefits.
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What Is Vitamin C?
Are you laboring under the impression that vitamin C is synonymous with ascorbic acid? You aren’t alone. Most of the vitamin C supplements you find on pharmacy and health food store shelves are created from ascorbic acid, but ascorbic acid is actually only a small part of the entire complex of components that make up vitamin C.
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Ascorbic acid is the outer protective layer of the vitamin C complex. It’s a bit like the bran—or outside covering—of a wheat kernel: the bran isn’t the entire kernel, but without it, you won’t get all the nutrients a wheat kernel has to offer. The same goes for ascorbic acid: it’s part of the vitamin C complex, but on its own, you won’t get the full benefits of the complete vitamin.
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How to Get Vitamin C
The absolute best way to get your daily dose of vitamin C is through a healthy diet. Fresh fruits and vegetables contain this vital nutrient, and munching through six or more servings of veggies a day will make your body happy in many ways.
Fresh and raw fruits and vegetables contain the highest concentrations of the vitamin, with kiwis, papayas, and any type of sweet or hot peppers topping the list. Citrus fruits—oranges, lemons, limes, and grapefruits—are also high in vitamin C.
You can also get vitamin C in cooked vegetables, although the concentration will be less. Just be sure to steam vegetables as often as possible instead of boiling them, as most of the nutrients are lost when you pour the water down the drain. Soups are wonderful because you keep all those lovely nutrients in the broth.
When you consume vitamin C through a whole foods diet, you gain the benefits of the entire vitamin C complex—the complete set of compounds that make up the vitamin.
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Supplementing with Vitamin C
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Most often, a multi-vitamin (such as this one or this one) is a great way to get a little extra C into your day.
If you’re worried that you’re not getting enough vitamin C, or if your doctor has told you your C levels are too low, taking a dedicated vitamin C supplement is a great way to enhance a healthy diet. C chewables are tasty little treats that are good for both adults and children, or try a vitamin C powdered drink that also includes supporting minerals like calcium, potassium, and magnesium.
Other supplements to consider: C plus citrus bioflavonoids, or time-release capsules that supply a steady stream of vitamin C throughout the day.
For those interested in high-dose vitamin C supplementation, be sure that your source includes the full vitamin C complex for the best results. Acerola cherry powder or concentrate has one of the highest vitamin C concentrations of any fruit. Taking very large doses of ascorbic acid can lead to a loose bowel, although there do not seem to be any other negative side effects from high doses of ascorbic acid.
If you are interested in high-dose intravenous vitamin C, talk to your doctor or nutritional therapist.
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Source: http://blog.naturessunshine.com/en/do-you-have-scurvy-why-you-need-vitamin-c-and-how-to-get-it/