BENEFITS OF VITAMIN C

Citrus Fruits are packed with the essential Vitamin C
Edited By: Quesilla Ho

Vitamin C, also known as ascorbic acid, is an essential nutrient that cannot be produced by our body.  Yet, it has many roles and have been linked to impressive health benefits. It aids in many biological functions, including the synthesis of collagen, wound healing, repairment and maintenance of cartilage, bones, and teeth[1].

The bright side is, we can easily obtain vitamin C from many foods, usually in citrus fruits, guavas, strawberries, green vegetables, broccoli, brussels sprouts and tomatoes. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time[2].

Vitamin C is also an antioxidant, meaning that it can nuetralise free radicals that can damage cells at the genetic level[3]. Epidemiologic evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content. Vitamin C can limit the formation of carcinogens, such as nitrosamines[4]. Furthermore, Vitamin C is not only a prototypical antioxidant, but also involved in virus killing and prevention of viral replication[5].

Vitamin C has been used historically to prevent or treat scurvy, a disease resulting from vitamin C deficiency characterised by bruising, bleeding gums, fatigue, change of hair and rash. Today, it is widely used as a natural defense against the common colds. It contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system[6].

Impacts on Cold

Although the benefits of vitamin C in fighting the common cold is more presumed than evidenced by research. The most convincing evidence to date comes from a 2013 review of 29 randomised trials with more than 11,000 participants. Researchers found that among extremely active people, such as marathon runners, skiers, and Army troops doing heavy exercise in subarctic conditions, taking at least 200mg of vitamin C everyday appeared to cut the risk of getting a cold in half. The review also shown that vitamin C cannot prevent colds but may shorten the course of the illness by up to 12% in adults and 21% in children with a daily 1,000mg to 2,000mg dose[7].

Interestingly, some studies have suggested there may be a benefit to help prevent cold with megadoses of Vitamin C with a required doses of 8,000mg per day, that is the approximately 82 large oranges you will need to eat in order to get there[8].

How You Should Take Vitamin C

Dr Bruce Bistrian, chief of clinical nutrition at Harvard Medical School, advised to consume vitamin C everyday and not just at the start of the cold symptoms to see the benefits of it and obtain Vitamin C from whole foods is always better than getting it from supplements, so that you can get other important nutrients from foods too. The Recommended Dietary Intakes for men and women are 90mg and 75mg per day respectively. The daily upper limit of Vitamin C is 2,000mg for an adult, and at doses above 400mg, our body will excrete the excess Vitamin C in urine. A daily dose of 2,000mg or more can cause nausea, diarrhea, abdominal pain, and it may interfere with tests of blood sugar1.

In generally, by eating the recommended 5 serving of fruits and vegetables daily would have provided enough vitamin C for your body. However, if you are looking for a quick boost of Vitamin C plus other essential nutrients at one go, La Juiceria juices would be a fantastic choice for you. You can get La Juiceria juices at the outlets, or order online to get your juices delivered to your door step.

La Juiceria Top Juices with Vitamin C:

The Defender and Vital Shot
  1. The Defender
  2. Orange Power
  3. Vital Shot
  4. Berry Bliss
  5. PAM

[1] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

[2] Jacob RA, Sotoudeh G. Vitamin C function and status in chronic disease. Nutr Clin Care 2002;5:66-74. [PubMed abstract]

[3] Frei B, England L, Ames BN. Ascorbate is an outstanding antioxidant in human blood plasma. Proc Natl Acad Sci U S A 1989;86:6377-81. [PubMed abstract]

[4] https://www.hindawi.com/journals/omcl/2019/7286737/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659258/

[6] Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55. [PubMed abstract]

[7] https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full

[8] https://www.ncbi.nlm.nih.gov/pubmed/10796569