Holistic Nutrition: Vitamin C, Why we need it

sliced bell peppers
photo of pile of oranges

In the meantime, lets us talk about some more holistic nutrition. Today is Vitamin C. I am sure we have all heard about Vitamin c and bits and bobs of what it can do… but let us take a moment to break it down.

What is Vitamin C?

Vitamin C or L-ascorbic acid is water soluble. So your body takes what it needs and “leaves the rest” through your urine. 

What does Vitamin C do in the body?

  • It helps protect cells and keeps them healthy.
  • Maintain Healthy skin
  • Powerful antioxidant which could protect you from sickness.
  • It may relieve lower blood pressure.
  • May strengthen your heart. 
  • It may reduce Uric acid. 
  • It helps with the absorption of iron.
  • It helps to produce collagen (Which is essential for connective tissue.)
  • Helps to produce L-Creatin
  • It helps to produce some neurotransmitters.
  • Enhances wound healing
  • Lowers the risk of some cancers 

How much should we have? 

I found a nifty graft from the NIH
Daily Recommended allowance for Vitamin C

What are the signs of deficiency?

  • Bumpy skin (keratosis pilaris)
  • Bumpy “chicken skin” happens on the back of the upper arms, thighs, or buttocks due to a buildup of keratin protein inside the pore.
  • Corkscrewed curly body hair. (due to the protein not having enough vitamin c)
  • Spoon shape nails with red spots
  • Dry skin
  • easy bruised
  • swollen joints
  • slow healing
  • bleeding gums
  • Scurvy- (Scurvy causes general weakness, anemia, gum disease, and skin hemorrhages.) Scurvy has been around since the 1500 hundreds. 
  • Irritability
  • Anorexia
  • Anemia 

Why or how can you become deficient?

  • People with celiac.
  • People with Crohn’s
  • People (Which is not done anymore.) that have had a jejunal bypass
  • Not a nutrient-dense diet. (with fruits and vegetables)
  • Illness anorexia
  • Mental health -Depression (not eating or not eating well)
  • Older age. Due to absorption, there may be a lack of family support to ensure they eat well. 
  • Drinking and Drug use
  • Smokers (these chemicals can inhibit the absorption of vitamins)

Medications that interact inhibit absorption. 

  • Aluminum (could increase absorption of the aluminum) 
  • Chemotherapy ( might reduce the effect of chemotherapy drugs)
    • But also vitamin C has been shown to help with cancer too. 
  • Estrogen (oral contraceptives or hormone replacement may increase your estrogen levels.)
  • protease inhibitors (oral use of vitamin c may reduce the effects of antivirals) 
  • warfarin (Jantoven) High doses of Vitamin C may reduce response to the Anticoagulant)
  • Acetaminophen (high doses of Vit C may cause acetaminophen in your blood to rise)
  • Barbiturates- may lower the effect of vitamin C
    • Phenobarbital
    • Pentobarbital 
    • Secobarbital

Where to find Vitamin C?

  • Citrus fruit (lemons, oranges, Grapefruit, ect) 
  • Strawberries
  • Blackcurrant
  • Kakadu plums
  • Acerola Cherries
  • Rose hips
  • Guavas
  • Cantaloupe
  • Lychees

Vegetables that are high in Vitamin c? 

  • Peppers 
  • Chili peppers
  • Broccoli
  • Brussels sprouts
  • Potatoes
  • Parsley
  • Mustard spinach
  • Kale
My thankyou for your time and kindness in coming by and reading. It has hanging herbs and a tea cup

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