Everything Vitamin C: for Health & Beauty

 
When fall and winter roll around, that's when people often get sick. It's also the time the health-conscious reach for their vitamin C.  It's pretty famous for keeping germs at bay or helping fight a bug. And as a big bonus, vitamin C is also a wonderful nutrient that keeps your skin healthy and youthful.

Vitamin C: a powerful antioxidant

Vitamin C, a water-soluble vitamin, is a mighty antioxidant! 
​Antioxidants interrupt the oxidation process in your cells. Oxidation means that the cell has been damaged (has lost an electron). This sets off a chain reaction called "oxidative stress". An antioxidant sacrifices itself and donates an electron - stopping the cellular destruction.

What causes oxidation?  
Smoking, alcohol, infection, excess exercise, environmental toxins, heavy metals, imbalances of minerals and vitamins, oxidized polyunsaturated fats, trans-fats, radiation, injuries, surgeries, drugs, a lack of sleep, emotional stress, etc.  In addition, foods that deplete the body of its antioxidants include: foods fried in unhealthy oils, chemical food additives and preservatives, processed foods void of nutrients, and foods made with refined flours and sugars. 

So, what if you don't get enough antioxidants?
You'll have a lower immune system function, for starters. You will see premature aging, too - age spots and wrinkles, for example. (Look at someone who has smoked for a long time- that's a face of oxidative stress!) Or, there could be an increase in allergy sensitivity or irritable bowel disease. There could be an increase in inflammation in the muscles or joints, or arthritis. Nerve degeneration is seen, as in what happens in Parkinson's and Alzheimer's diseases. Oxidative stress places a person at increased risk for some of the most serious diseases like cardiovascular disease and cancer as well.

Vitamin C, in particular, is needed by the body for: 

• Tissue growth and repair
• Strength of capillary walls
• Lactation
• Adrenal health
• Formation of collagen
• Healing of wounds
• Decreasing the duration of the common cold

Source:
the book Staying Healthy with Nutrition, by Elson Haas, MD ​

​Vitamin C & the common cold

Many people swear by the health effects of vitamin C. But, it has been a subject of much scientific controversy over the last 70 years.

​So, in 2013, a meta-analysis was done of vitamin C. (A meta-analysis is a statistical procedure that combines data from multiple studies). The analysis looked at 29 different trials of vitamin C for preventing and treating the common cold. The review found there is very strong evidence that ≥1000 mg/day of vitamin C shortens the average length of colds in children by 18% and in adults by 8%. Plus, the severity of colds was also reduced by regular vitamin C administration. Vitamin C worked even better for those who also engaged in vigorous exercise.

​In a nutshell, it may be worthwhile for common cold patients to test on an individual basis whether therapeutic vitamin C is beneficial for them.

Some more things you can do to support your immune system during cold and flu season: 

• Eat healthy whole foods and avoid sugar
• Get plenty of sleep
• Wash your hands and don't touch your face
• Exercise
• Take saunas
• Clean and moisturize your nose (try a sinus rinse to flush out germs)

​

​Whole food sources of C

Lovely, whole food sources of vitamin C include:

• citrus fruits
• berries
• all colors of bell peppers
• dark leafy green vegetables
• fresh herbs
• tomatoes
• broccoli
• brussels sprouts
• mango
• kiwi
• papayas
• pineapple
• guava

Cooking foods with Vitamin C:
Vitamin C is easily destroyed by excessive heat and water, as well as exposure to air. It is best to store these foods in the refrigerator after you bring them home from the store. For retention of vitamin C in cooked foods, it is recommended that foods containing vitamin C be cooked as fast as possible, with less heat, and a small amount of water (see study).

​​Natural vs. synthetic supplements 

Eating whole foods that are rich in Vitamin C should be priority #1.  If you're also interested in taking it in supplement form, it makes sense that the best Vitamin C supplements are from natural, whole-food sources (vs. synthetic chemicals produced in a laboratory).  No lab can come even close to what Mother Nature makes!  

Note that the recommended dosages in whole-food based supplements are lower vs. synthetic supplement sources.  It's like comparing something that's alive vs. something that's dead.  It is only possible to create high-dosage, synthetic “vitamins” if you isolate one fraction of the vitamin complex.  Relatively small amounts of whole-food natural vitamins, with all of their naturally-occurring synergistic components, are far more potent than high doses of synthetic imitation “vitamins.”

The very popular synthetic form of Vitamin C, ascorbic acid, should definitely be avoided (both in supplements and in food additives).  It's usually is made from GMO corn. YUCK. Worse yet, studies have demonstrated that people who take high doses of ascorbic acid actually put themselves at risk for a number of health issues. One study demonstrated that doses of just 500 mg a day or more of ascorbic acid increase the incidence of arterial plaque buildup. Another study indicated that gallstones are more likely to appear in those taking ascorbic acid.

​The body will absorb close to 100% of the vitamin C that is consumed as part of a whole food, whereas barely 10% of the “stripped down” ascorbic acid is absorbed.  The rest comes out in your urine. 
​
Additionally, many popular vitamin C supplements contain artificial flavors, colors, preservatives, maltodextrin (GMO corn), and fructose (a sugar - which suppresses the immune system!)

(Source & more info: What's wrong with Ascorbic Acid?)

​My favorite natural Vitamin C supplements:
​

Buy it on Amazon

HealthForce Nutritionals Truly Natural Vitamin C powder is lovely in a glass of water or a smoothie.  It's made from yummy Acerola cherries and is a wonderful antioxidant! ​

Each 1.5 Teaspoon Provides: 302 mg of highly absorbable, non-toxic, vitamin C complex containing naturally occurring cofactors including bioflavonoids, vitamins, minerals, and phytonutrients. ​

Buy it on Radiant Life

​Pure Radiance C!
​It's a  vibrant, living blend of wild-crafted camu camu, and organic amla, acerola, blueberries, raspberries, lemons, cranberries, cherries, rose hips, and sprouts - 100% natural sources of vitamin C.    

​It comes in a powder form or in capsules.  ​

The Suggested Optimal Daily Nutritional Allowances (SONA) for vitamin C are 800 mg/day for men and 1000 mg/day for women. 
​

​Vitamin C for skin health

The 2007 study “Dietary nutrient intakes and skin-aging appearance among middle-aged American women” was the first scientific study to directly relate dietary intakes of vitamin C with skin aging.  

​Researchers found that:

• Higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance and skin dryness as we age. 
• ​Dietary vitamin C also has photo-protective properties; meaning that it can help safeguard your skin from sun damage. 

​This was due to its actions as an antioxidant.  
​
In addition:

• Vitamin C plays a very crucial role in the building and regulation of collagen.  (Collagen is the supportive framework of your skin. Collagen keeps your skin smooth, plump, and firm. Without it, your skin would collapse and get wrinkled and saggy.) For collagen to function, three strands of protein must twist together, a process requiring a copper enzyme to be oxidized. Vitamin C makes this reaction happen. 
• Vitamin C has an important role in wound healing and can improve the proper formation of strong scar tissue.

​

Topical vitamin C

Order Vitamin C Serum

My favorite brand of cosmetics, 100% Pure®, makes a wonderful Vitamin C serum to encourage collagen production, brighten skin tone, and to stimulate cellular renewal. It can be used on your face and neck morning and night.​
​

They also make a lovely Multi-Vitamin + Antioxidants Ultra Riche PM Treatment, which works to repair daily damage of the skin overnight.
​
​

Pin it: