Vitamin C

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN C

  • Ascorbic acid

  • Water soluble

Best plant food sources

Fruits: banana, cantaloupe, fruit and fruit juices (especially citrus), guava, kiwifruit, mango, papaya, strawberries, watermelon

Vegetables: bell peppers, cabbage family (Brussels sprouts, broccoli, cabbage), carrots, green leafy vegetables (kale, lettuce, mustard greens, spinach), potatoes, red chilies, tomatoes

Function in the body

  • Supports immune system

  • Metabolizes protein

  • Helps with absorption of iron

  • Helps the body make collagen which holds cells together, strengthens blood vessels, forms scar tissue and is a matrix for bone growth

  • Makes chemical messengers in the brain - serotonin and norepinephrine

  • Promotes healing

  • Antioxidant

  • Increases aerobic capacity and energy production

Health benefits

  • Lowers risk of cancer (mouth, colon, esophagus, lung, stomach and breast)

  • Lowers cholesterol

  • Prevents viral disease

  • Reduces infection, allergies, asthma

  • Reduces risk of cataracts and age-related macular degeneration

  • Lowers risk of cardiovascular disease

Symptoms of deficiency

  • Scurvy

  • Bleeding

  • Bruising

  • Joint pain

  • Hair and tooth loss

  • Fatigue

  • Gum bleeding

Groups at risk of being deficient

  • Smokers

  • People with certain cancers and kidney disease

Other notes

  • Best taken with Vitamin E for maximum free radical protection

  • Might interact with cancer treatment—chemotherapy and radiation