What is Vitamin C and what are its benefits?
Vitamin C is found in some foods naturally, it's water soluble and is also available in various forms as a daily supplement, such as:
- Vitamin C serum
- Vitamin C powder
- Vitamin C tablets
- Vitamin C drinks
Vitamin C plays a vital role in our bodies and is essential for:
- the production of collagen in the body
- the production of L-carnitine in the body
- the development of neurotransmitters in the brain
- the metabolisation of protein
- the regeneration of antioxidants in the body
- improving the absorption of iron
- the development of our immune system
What is the recommended daily intake of Vitamin C for adults and children?
|19 years and over||90mg||75mg||85mg|
Please note that because of the effects of smoking, people who smoke require 35mg per day more Vitamin C than those that do not smoke.
What happens if you are Vitamin C deficient?
Vitamin C deficiency leads to Scurvy. You can start to see signs of scurvy in as little as one month depending on the current stores of Vitamin C in the body. The symptoms of scurvy include; fatigue, headaches, vomiting, insomnia, increased bruising, swollen and bleeding gums, joint pain, slow wound healing, loosening or loss of teeth and iron deficiency and anaemia can also occur due to the absorption issues with a lack of Vitamin C. Over time symptoms can become chronic and may be fatal.
In the 18th century sailors that were on prolonged voyages would often suffer from scurvy due to poor nutrition on the boats and mostly resulted in death.
Can you take too much Vitamin C?
Whilst Vitamin C is considered low toxicity and your body can tolerate far higher doses than those of the RDI (recommended daily intake), prolonged excessive supply can result in diarrhoea, nausea, cramps, heart burn and headaches.
The following table outlines the Tolerable Upper Intake Levels for Vitamin C
|19 years and over||2000mg||2000mg||2000mg|
What foods contain Vitamin C?
Vitamin C is found naturally in many fruit and vegetables and as I always recommend raw and organic is always best. This is not an exhaustive list but will give you an idea of the %of RDI that occurs in some of the more common meal preparations.
1/2 cup raw sweet red pepper contains 158% of the adult RDI of Vitamin C, 3/4 of a cup of freshly squeezed orange juice contains 155%, 1 medium kiwi fruit contains 107%, 1/2 cup of cooked broccoli contains 85%, 1/2 cup cooked Brussels sprouts contains 82%, 1/2 cup of fresh strawberries contains 80%, 1/2 cup of cooked cabbage contains 47%, 1/2 cup of raw cauliflower contains 43%, 1 medium baked potato contains 28%, 1/2 cup of cooked frozen peas contains 13%.
Beware Synthetic Vitamin C and how it's hidden in plain sight...
What most people don't realise is that a high percentage of your popular supermarket versions of Vitamin C are actually made from ascorbic acid which is derived from genetically modified corn. This synthetic version of Vitamin C is often also manufactured with all sorts of fillers and binders.
Synthetic vitamins like ascorbic acid have less effect on the body rather than pure supplements or whole food sources. Taking synthetic vitamins can quickly lead to imbalances in the body and your hormones which have negative effects on your health and lifestyle.
Pure Vitamin C derived from the Alma Berry
At M&R we are renowned for the highest quality ingredients in our natural supplements and our Pure C is no exception. The alma tree and it's berries are one of the richest and purest forms of natural Vitamin C, it has long been used in Ayurvedic medicine to support bowel health and boost the immune system.
This is an important difference that separates the M&R Pure C from many other forms of Vitamin C that are commonly associated with bowel issues.
The Alma berry is quite exquisite as one berry contains the same Vitamin C levels as two oranges as well as being a rich source of calcium, magnesium, iron, zinc and B vitamins.
M&R Pure C is all natural. It is GMO free, dairy free and suitable for people with a range of dietary requirements. It’s ingredients, aside from vitamin C, include rice flour and a tapioca capsule.
Each M&R Pure C capsule contains Orgen-C 500mg (certified organic), Vitamin C 250mg and Non Citrus BioFlavonoids 50mg.
Vitamin C is a very important essential nutrient for our bodies to maintain good health, strengthen our immune systems, manufacture collagen and aid in the absorption of iron. When buying vitamin C supplements always look for no isolated ascorbic acid or other ascorbates and no other fillers or binders. Look for pure food sources in your Vitamin C supplement and where at all possible choose organic ingredients.