Vitamin C And The Hmp Shunt
Glucose and ascorbic acid also work on the hexose monophosphate shunt. The HMP is a biochemical pathway that produces NADPH. White blood cells need NADPH to create superoxide and other reactive oxygen species that oxidize and destroy pathogens .
Vitamin C not only helps produce NADPH but also regulates quantities so the white blood cell does not create too much oxidative stress in its attempt to protect the body.
Vitamin C activates this important shunt while glucose inhibits it. This HMP shunt also produces ribose and deoxyribose which provide important raw materials for the formation of new white blood cell RNA/DNA .
When the immune system is under attack it needs to quickly produce new immune cells. If blood sugar is high enough to turn off the HMP shunt it will reduce the quantity of RNA/DNA and the amount of new immune cells formed.
Cantaloupe Melon: 587 Mg 65% Dv
If you’re looking for ways to get more vitamin C, fruit really is the way to go. Cantaloupe melon is hydrating thanks to its water content and provides 65 percent of the DV for vitamin C per 1-cup serving.
Cantaloupe, like other melons including watermelon, also contain vitamin A, vitamin B6, potassium and fiber, according to the USDA.
Immune Building Pantry Dishes: Savory Tomato Basil Soup
Without vitamin C, your body literally falls apart. According to the Science History Institute, back when vitamin C deficiency was a more prevalent issue, it caused peoples gums to bleed and teeth to fall out. The deficiency also caused internal hemorrhaging that eventually led to death. When physicians realized citrus fruits had a role in preventing scurvy, ships were stocked with lime juice.
Dont worry the chances of you getting scurvy in todays age are slim to none. Its something, at least in developed nations, that we really dont think about because vitamin C is in so many of the foods we eat daily. There are also plenty of vitamin C supplements out there, but Moore recommends getting nutrients from whole foods. The U.S. Food and Drug Administration does not regulate dietary supplements, and the agency notes theyre different from drugs in that they arent intended to treat, diagnose, prevent, or cure diseases.
Studies on vitamin C supplements are limited, but research has shown that ingesting foods with naturally occurring ascorbic acid is preferable to supplements, according to the Office of Dietary Supplements. And if youre already getting vitamin C from food, taking supplements may or may not be beneficial because any excess vitamin C is excreted from the body in the urine.
You May Like: Where To Buy Garden Of Life Vitamins
What Foods Are The Highest In Vitamin C
The Office of Dietary Supplements notes vitamin C must be ingested to receive its benefits. Luckily, there are tons of different foods to choose from that are chock-full of vitamin C. Some, like red bell peppers for example, can provide more than 100 percent of your vitamin C intake for the day, says Moore.
People should always begin with a diet high in fruits and vegetables, says Michael Wald, MD, a registered dietitian in Katonah, New York, and host of the radio show Ask The Blood Detective. Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.
Note that cooking can also affect the nutrient content of foods. Because vitamin C is heat sensitive and water soluble, the longer you cook a food with vitamin C, the more C it loses, notes an article published in April 2018 in the journal Food Science and Biotechnology. The authors noted that microwaving a food with vitamin C led to better retention of the nutrient than boiling. If you can eat foods high in vitamin C raw, even better.
Foods High In Vitamin C
1. Blackcurrants 160mg per 80g serving or 200mg per 100g
Blackcurrants are small, round, sour-tasting, deep purple-black berries which typically need some sort of sweetness added to make them more palatable. Just one 80g serving provides almost 200% of your RDA of vitamin C, and they also contain some vitamin A, calcium and iron. Blackcurrants can be easily used to make a jam or sorbet.
Discover eight ways to cook with blackcurrants.
2. Red pepper 100mg per 80g serving or 126mg per 100g
Red peppers are very versatile and can be eaten in salads or as a crudité with a dip, such as hummus or guacamole, or they can be used in soups, stews and stir-fries. Half a large red pepper contains just over the RDA of vitamin C, and also has a good amount of vitamins A, E and K as well as B6, folate and fibre.
Discover more recipes using red peppers.
3. Kiwi fruit 47mg per 80g serving or 59mg per 100g
The kiwi fruit is a bright green, tropical fruit, typically eaten raw. Simply peel and chop or cut in half and scoop out with a teaspoon. It can also be added to fruit salad, used to top yogurt or in a smoothie. A single kiwi contains just over 50% of the RDA of vitamin C and they’re also a good source of vitamin K and fibre.
4. Guava 126mg per 55g serving or 230mg per 100g serving
5. Green pepper – 96mg per 80g serving or 120mg per 100g
Try using green peppers in a healthy stir-fry dish.
6. Orange 73mg per 140g serving or 52mg per 100g
Read Also: What Vitamin Makes Your Teeth Stronger
Why You Need Vitamin C
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds that help your nerves, heart, brain, and muscles function and your body produce energy.
Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.
Adults aged 19 to 64 need about 40 milligrams of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
- Severe joint of leg pain
- Swollen, bleeding gums
- Red or blue spots on your skin
- Your skin bruising easily
On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body.
Some health benefits of Vitamin C are:
Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
Common Nutrient Deficiencies: Know The Signs
Severe vitamin C deficiency may bring about scurvy, a condition that includes symptoms ranging from fatigue to depression, joint pain, poor wound healing, and bleeding gums. Though serious, scurvy and even vitamin C deficiency are rare in developed countries. Theres one exception: Smokers have a more-than-threefold-greater risk of vitamin C deficiency, according to research published in The American Journal of Clinical Nutrition. This is likely because smoking causes greater vitamin C turnover in the body. Cigarette smoking increases free radicals in the body, which damages our cells antioxidants such as vitamin C counteract this damage but are depleted more quickly in people who smoke.
Read Also: What Vitamins Do Cats Need
Vitamin C Foods That Will Boost Your Immune System
Vitamin C is one of 13 essential vitamins, which all have many vital functions in our body. Besides being a powerful antioxidant, vitamin C is critical for maintaining our immune system healthy and strong. Since our body cannot produce this vitamin, we need to consume enough vitamin C foods daily.
Whats great is that there are plenty of foods high in this vital nutrient, and here we will provide you with a list including some of the richest sources. Remember that to stay healthy, you need to follow a balanced diet rich in protein, minerals, vitamins, and other nutrients.
Lemon Peel Vitamin C Candy For Kids
All you need to do to make this homemade Vitamin C child-friendly is to sprinkle a little Stevia on the lemon peel strips before you place them in the dehydrator.
When its ready, your kids will love munching on these sweet lemon peels, loaded with immune-boosting goodies.
If you want to take this a step further, heres an awesome recipe for homemade chewable Vitamins that your kids will love from Wellness Mama.
You May Like: Does Vitamin Shoppe Sell Sarms
Foods High In Vitamin C For A Healthy Immune System
Perhaps most famous for its antioxidant properties, vitamin C also called ascorbic acid is a water-soluble vitamin that supports immune health, helps produce collagen and helps the body absorb iron, according to the National Institutes of Health .
Foods that are high in vitamin C are generally fruits and vegetables. While these days vitamin C deficiency is incredibly rare, in the 18th century when sailors embarked on months-long overseas journeys without access to fresh fruits and vegetables, they often developed scurvy, a disease that occurs from severe lack of vitamin C, according to the U.S. National Library of Medicine . Symptoms of scurvy include anemia, gum disease, weakness and skin hemorrhages.
Video of the Day
How Much Vitamin C Do You Need?
Adults assigned female at birth need 75 milligrams of vitamin C per day while adults assigned male at birth need 90 milligrams per day, according to NIH.
Read on for a list of vitamin C foods and how they can help support your health. Note that the FDA calculates its Daily Value percentages based on eating 90 milligrams of vitamin C per day.
Why Trust Verywell Health
As a registered dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed.
Recommended Reading: What Vitamins Should I Take In My 20s
Papaya: 883 Mg 98% Dv
A cup of this pink-red fruit delivers almost a full day’s worth of vitamin C, with 95 percent of the DV.
Thanks to its red color, the tropical fruit is also a good source of vitamin A and lycopene, which is a powerful antioxidant found in red foods that has been linked to lower stroke risk, according to the American Heart Association .
Vitamin C And Your Health
- Vitamin C is found in many different fruits and vegetables, especially leafy greens and citrus.
- Vitamin C helps your body absorb iron and copper.
- If you dont reach your recommended dietary intake of vitamin C through food consumption, supplements can help.
- If you take vitamin C supplements, always follow the directions on the packaging, since too much can be harmful.
Recommended Reading: What Vitamins Should Women In Their 20s Take
Geographical Location And Season
The closer you live to the equator, the more vitamin D youll be able to produce year-round because of your physical proximity to the suns rays.
Conversely, your opportunities for adequate sun exposure decreases proportionally the farther away from the equator you live (
While its vital to protect yourself from skin cancer by avoiding overexposure to sunlight, it takes very little unprotected sun exposure for your body to start producing vitamin D.
Although theres no official recommendation, sources suggest that as few as 815 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time .
White Blood Cells And Insulin Pumps
White blood cells have more insulin pumps than any other type of cell and may contain 20 times the amount of vitamin C as other cells. They also need 50 times more vitamin C inside the cell than in the blood plasma in order to handle the oxidative stress that occurs when they encounter a pathogenic substance .
When white blood cells encounter pathogenic bacteria and viruses they must ingest or phagocytize these organisms in order to neutralize them. The phagocytic index measures how effective a particular white blood cell is at destroying viruses, bacteria & cancer cells. Elevated blood sugar impairs this phagocytic index. In fact, a blood sugar of 120 reduces the phagocytic index by 75% .
Read Also: Is It Safe To Take Vitamin D Supplements
Diy Natural Vitamin C Supplement
Enough for 2 weeks supply for 1 person
All youll need is a few organic lemons .
Youll be using the peels because they are loaded with Vitamin C much more than the fruit itself.
By ingesting the peels pith and all you take in much more bioavailable Vitamin C than you would by eating the fruit or taking a synthetic supplement.
Note: it is important that the fruit is organic as you dont want to be eating peels sprayed with nasty chemicals.
Follow These Steps:
- Air Drying place them on a cloth and put by the window in the sunlight. Allow them to dry and shrivel for a few days.
Once theyre dry, use a coffee grinder or a similar device, and turn your peels into a powder.
Store your Vitamin C powder in an airtight container.
Using this method you can use the powder for about a week, stored in the refrigerator.
- Dehydrator place the lemon peel strips in a dehydrator at 100ºF for 6-9 hours. Then grind it into a powder and put it in an airtight container.
Using this method, the powder can be used for about 3 months, stored in a cool and dry place, or 6 months in the freezer.
Voila, youve just made your own natural, organic Vitamin C supplement at home!
What Does Science Say About Vitamin C For Specific Health Conditions
Theres no disputing vitamin C is a vital compound needed for the healthy functioning of our bodies. There is an ever-growing list of afflictions and conditions vitamin C is suggested to improve or prevent, but not all are backed by science, including:
Vitamin C might help to decrease the duration of a cold, but taking it preventively the research doesnt necessarily support that, she says. A study published in the Cochrane Database of Systematic Reviews found that high doses of vitamin C may reduce the duration of a cold, but did not have an impact on preventing or reducing the symptoms of a cold.
One thing Moore says there is evidence for is vitamin C does help the body absorb more iron from food, especially nonheme iron from meat-free food sources. Pairing vitamin Crich foods with iron-rich foods for example, spinach with orange segments, or black beans with salsa is especially important for people who are vegan, vegetarian, or anemic, and for women of childbearing age, Moore says.
You May Like: Where To Get Vitamin D
Add The Fruit To The Blender
Add ALL the fruit youve just cut to the carafe of your blender. I add the fruit first because its softer and acts as a medium for blending the ice and bananas.
Add the ice to the carafe. If you were to add the ice first, youre going to have to shift and scrape down the smoothie more often than if you add the ice after the softer fruits. Top with a sliced banana- hello, potassium bomb- it can either be raw or frozen, like mine is.
Steady State Bioavailability Studies In Humans
An early report of several patients with scurvy whose plasma vitamin C levels did not increase with synthetic vitamin C alone, but only in the form of lemon juice , initially leant support to the vitamin P/flavonoid theory. However, in contrast to the animal studies, all steady state human studies have shown little difference in plasma and/or urine bioavailability between synthetic vitamin C and that from different fruits, fruit juices, and vegetables . Mangels et al. did observe a 20% lower plasma bioavailability of vitamin C from raw broccoli compared with cooked broccoli, however, this may have been due to differences in mechanical homogenization , a similar effect to that observed for carotenoid absorption from raw versus cooked carrots.
Recommended Reading: What Vitamin Helps With Stretch Marks
Are Vitamin C Supplements Safe
For the most part, vitamin C supplements are safe. Although fruits and vegetables are the best source for proper vitamin C intake, supplements are considered safe in recommended amounts for people who do not get enough from food or have increased vitamin C needs, says Childress.
Before taking a supplement, try boosting your vitamin C intake through food instead, notes Dr. Shafipour. Add foods like berries, citrus, spinach or broccoli to your daily diet. If a supplement is preferable to you, check with your doctor on what they may recommend for you and to verify it will not interfere with any current medications you are taking, he says.
This is especially important for anyone taking medication, as Childress notes that vitamin C supplementation may increase the absorption of aluminum, which she says can be harmful for people taking medications that contain aluminum and can lead to kidney damage.
Its important to remember is that taking too much vitamin C can have negative health consequences. Taking too much vitamin C can cause side effects like nausea, vomiting and diarrhea, heartburn, stomach cramps and bloating, fatigue or insomnia, headaches and skin flushing, says Childress.