What is Vitamin C?

Vitamin C also known as ascorbic acid, is a water-soluble nutrient. Although fairly stable in acid solution, it is normally the least stable of vitamins and is very sensitive to oxygen. Its potency can be lost through exposure to light, heat, and air, which stimulate the activity of oxidative enzymes.

Where does Vitamin C come from?

Vitamin C is found in a wide variety of fruit and vegetables. Here are some ood sources: citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets. Most people get enough vitamin C from a healthy diet.

Best Plant Source For Vitamin C
Plant Names	Amount - mg per 100g
Kakadu Plum	1000–5300
Camu Camu	2800
Acerola	1677
Seabuckthorn	695
Indian Gooseberry	445
Rose Hip	426
Guava	228
Blackcurrant	200
Yellow Bell Pepper/Capsicum	183
Red Bell Pepper/Capsicum	128
Kale	120
Broccoli	90
Kiwifruit	90
Green Bell Pepper / Capsicum	80
Brussels Sprouts	80
Loganberry, Redcurrant	80
Cloudberry, Elderberry	60
Strawberry	60
Papaya	60
Orange, Lemon	53
Cauliflower	48
Pineapple	48
Cantaloupe	40
Passion Fruit, Raspberry	30
Grapefruit, Lime	30
Cabbage, Spinach	30
Mango	28
Blackberry, Cassava	21
Potato	20
Honeydew Melon	20
Tomato	14
Cranberry	13
Blueberry, Grape	10
Apricot, Plum, Watermelon	10
Avocado	8.8
Onion	7.4
Cherry, Peach	7
Apple	6
Carrot, Asparagus	6

What are the benifits of Vitamin C?

There are numerous benefits that can be attributed to Vitamin C, including strengthening of bones and connective tissue, aiding in the healing of wounds, and increasing the performance of the immune system. Perhaps one of Vitamin C's best attributes is its amazing anti-oxidant ability. It protects the fluids of the body such as blood from damage by free radicals. By strengthening arterial walls, it also plays an important role in maintaining a healthy blood pressure, as well as reducing tissue damage.

Vitamin C protects the cells of the body and may prevent damage caused to them by cancer, heart disease, aging, and arthritis. Some studies printed in the Journal of Strength and Conditioning Research have shown that taking Vitamin C in doses of 1000 mg per day reduced the secretion of cortisol, allowing one?s muscles to grow and lift better. There is a multitude of clinical studies that have been conducted substantiating Vitamin C's powerful effects. We know it works for a variety of ailments and we know it works well! Some studies even show that Vitamin C reduces one?s stress level.

Who needs it and what are some symptoms of deficiency?

Signs of deficiency are but not limited to: shortness of breath, impaired digestion, poor lactation, bleeding gums, weakened enamel or dentine, tendency to bruising, swollen or painful joints, nosebleeds, anemia, lowered resistance to infections, and slow healing of wounds and fractures. Severe deficiency results in scurvy. Breaks in the capillary walls are signs of vitamin C deficiency, and clots usually form at the point of the break. Therefore a lack of vitamin C is a probable cause of heart attacks and strokes initiated by clots. The blood level of ascorbic acid is known to be lowered by smoking. Nicotine added to a sample of human blood of known ascorbic acid content decreased the ascorbic acid content of the blood by 24 to 31 percent.40

Alcoholics have a very low C serum level because so much of the vitamin is used to destroy the toxic effects.

How much should be taken? Are there side effects?

Since the body processes Vitamin C quickly, many experts recommend taking Vitamin C in doses of 500mg twice per day. For intense training bodybuilders or strength athletes: We recommend all athletes training hard intake about 3 grams per day spaced out throughout the day and upwards of 6-8 grams per day when combating a cold or on a cutting up diet for competition.

Some Recent Studies

Vitamin C is an essential cofactor in numerous enzymatic reactions, e.g., in the biosynthesis of collagen, carnitine, and neuropeptides, and in the regulation of gene expression. It is also a potent antioxidant.
Prospective cohort studies indicate that higher vitamin C status, assessed by measuring circulating vitamin C, is associated with lower risks of hypertension, coronary heart disease, and stroke.
There is some evidence to suggest that vitamin C may be a useful adjunct to conventional medical practice to reduce myocardial injury and arrhythmia following a cardiac procedure or surgery in patients with cardiovascular disease.
There are insufficient data to suggest a link between vitamin C status and the risk of developing a given type of cancer. Most observational studies examining vitamin C intake in relation to cancer incidence have found no association. Randomized controlled trials have reported no effect of vitamin C supplementation on cancer risk.
Current evidence of the efficacy of intravenous vitamin C in cancer patients is limited to observational studies, uncontrolled interventions, and case reports. There is a need for large, longer-duration phase II clinical trials that test the efficacy of intravenous vitamin C in cancer progression and overall survival.
Overall, regular use of vitamin C supplements shortens the duration of the common cold but does not reduce the risk of becoming ill. Taking supplements once cold symptoms have already begun has no proven benefits.