At this time of year we naturally think about our immune system, wanting to be sure that it is functioning well and fully to manage the transition from the warm and hot summer days to cooler days and colder, longer nights. Vitamin C is perhaps the one vitamin that stands out as it plays an important role in helping the body fight both bacterial and viral infections more prevalent at this time of year.
Found throughout the body it also plays a role in promoting growth and repair of body tissues and ensuring healthy gums and skin. It plays a part in helping to strengthen capillaries and cell walls and is crucial for collagen formation. Through these functions vitamin C prevents bruising, promotes healing and keeps ligaments, tendons and gums strong and healthy. In addition, it helps with absorption of iron from foods we eat.
An antioxidant, it combats free radicals in the body caused by stress, pollution and some aspects of our diet. Protection against free radicals is not just within the body, but also the brain in combination with vitamin E. It is found in the intracellular fluid where it searches free radicals and then destroys them. In viral infections it suppresses the virus replication and eliminates virus-infected cells.
Vitamin C can also help in the prevention of cataracts. In one study, women who took vitamin C for 10 years or more had a 77% lower rate of early lens opacities, the first stage of cataracts, than those who did not supplement with vitamin C.
As vitamin C plays a key role in supporting and boosting the function of the immune system, it’s important to include vitamin C rich foods in our daily diet. Main sources of vitamin C include:
Berries, citrus fruit, kiwi, green and red peppers, Brussel sprouts, green leafy vegetables, tomatoes, parsley, as well as elderberries, hawthorn berries and rosehips that adorn our hedgerows at this time of year.
It is difficult to ensure sufficient Vitamin C from our diet even if eating lots of fruit and vegetables, as it oxidises quickly when exposed to air and as a water-soluble vitamin during cooking.
Actions to maximise vitamin C in your diet:
• Avoid chopping vegetables hours before cooking to preserve maximum vitamin C potency.
• Buy fruit and vegetables that are in season wherever possible.
• Try to avoid storing fruit and vegetables for a long time before eating. For example, potatoes freshly dug in Autumn yield approximately 30mg vitamin C as opposed to 8mg when stored until spring.
• Vegetables are best steamed rather than boiled in water. If needing to boil, always plunge veggies into boiling water to avoid loss while the water is heating up.
• Cook vegetables as quickly as possible as 25% vitamin C can be lost in just 15 minutes of cooking.
How do you know you are deficient?
In the early 1700’s lack of vitamin C was known to cause scurvy. Nowadays, in developed countries deficiency is rather rare due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, but may still affect those members of society who are unable to buy fresh fruit and vegetables.
The most common risk factors for vitamin C deficiency are poor diet, alcoholism, anorexia, severe mental illness, smoking and dialysis. Symptoms of vitamin C deficiency can take months to develop, but subtle signs to look out for are:
• Rough, bumpy skin
• Dry skin and hair
• Spoon shaped nails
• Poor immunity – constant colds and or flu
• Sores that do not heal
• Easily bruised
• Unexplained weight gain
• Low energy and fatigue
• Painful swollen joints
• Bleeding gums and tooth decay
Can you take too much vitamin C?
If the dose of vitamin C is too high, it will likely result in loose stools, diarrhoea, flatulence and bloating. In fact, an adequate dose is often titrated to the point that the dose causes diarrhoea to understand the threshold. Too much vitamin C may also interfere with absorption of selenium and copper and possibly lead to kidney stones in susceptible individuals.
Dosage:
For general health it is recommended 200mg a day through your diet and if needed supplement. If feeling under the weather or suffering from a cold or flu this can be increased to 1000mg, taking split doses over the day. Best taken with food. We are all individual and therefore these are recommended doses only. There may be a variation from person to person.
Add naturally to your diet
The hedgerow is rich in vitamin C starting from late August with Blackberries through rosehips in mid-October. Notice how nature prepares us for the winter. This year I made elderberry jelly which can be used in casseroles, on toast or when feeling you are coming down with something. Diluting a spoonful in a cup of boiled water gives plenty of vitamin C while also acting as a febrifuge, expectorant, anti-inflammatory, immunostimulant, antibacterial and antiviral. Rosehips can be dried and used in tea or made into a jelly or jam as elderberries. Full of vitamin C and antioxidants rosehips are anti-inflammatory, immunostimulant and may also lower blood pressure and aid with reducing pain in osteoarthritis through reducing inflammation and oxidative stress on the joints.
Note:
If you suffer kidney stones or disease, or haemochromatosis (genetic tendency to store iron) limit your daily intake to 500mg.
Vitamin C can interfere with the accuracy of medical tests for diabetes, colon cancer and haemoglobin levels. Inform your doctor if taking vitamin C.
References:
Readers Digest Guide to Vitamins and Minerals
Boost your Immune System Naturally, Beth Maceoin
Change your Diet – Change your Mind, Dr Georgia Ede
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