Ascorbic acid, mostly known as Vitamin C is very sought out for its immune powering characteristics. With the COVID 19 pandemic, individuals more than ever are seeking ways to protect themselves from the virus. The sales of vitamin C supplements as well as orange juice have skyrocketed in the past year.(1) Let us go into a deep dive and find out how much vitamin C should be met daily, the benefits, and the dietary sources.
The Basics
There are some species of animals like rats who can synthesize their own Vitamin C. Unfortunately for us humans we do not and therefore need to consume a certain amount daily. The amount needed depends on the individual's age and gender. Adult women are recommended 75 mg and adult men 90 mg (2). If you are a smoker add another 35 mg. Vitamin C is a water soluble vitamin. This means that the body is constantly excreting the vitamin via urine and does not get stored in the body like fat soluble vitamins. This could imply that individuals can consume more than recommended because it is constantly getting lost. This is not the case. Overconsumption of vitamin C such as in a supplement can cause diarrhea, nausea, and vomiting (3). Vitamin C deficiency is nothing to be worried about. Many adults in the U.S are getting the right amount of it daily. Vitamin C absorption decreases the more you consume it (4). The body is able to identify how much is enough. The human body storage of vitamin C is only about 2 grams so deficiency is not a problem that should be in your radar. Additionally, consuming more vitamin C is unnecessary and does not yield any additional benefits.
Experimental Evidence
Vitamin C is an antioxidant which means it plays a major role in protecting the body's cells against the damage of free radicals that come from the environment such as pollution and UV rays (5). Another role for vitamin C is collagen synthesis. Collagen is the major protein that makes up the connective tissue that protects, and gives structure to organs and tissues (6). Lastly, one major role is with combating colds. Vitamin C increases the amount of T cells and macrophages (destroyer of harmful organisms) as well as acting like an antihistamine.
Food sources
Supplements are simple and convenient but the best way to consume vitamin C and any vitamin is through food. Likewise, juice is also not the idealist way to consume because of the lack of fiber which will cause a high sugar spike. Citrus like oranges, grapefruits, and lemons are the fruits that are best known for having high vitamin C. One cup of oranges about 80 grams yields 160% DV (7). An obscure source is from a fruit called Kakadu plums. These plums are native to northern Australia and are known for having the highest sources of vitamin C. It is best eaten ripe when the flavor is not as sour. More conventional choices are spinach, guavas, blackcurrants, kale, papayas, red bell peppers and much more. Eating an abundance in variety will ensure that you are eating a well balanced diet. Fruits and vegetables can easily be incorporated in smoothies, as snacks, salads, wraps, and your own DIY bowl.
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Reviewed by Sol Figueroa RD, LDN
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