What is vitamin C and where does it occur?
Vitamin C is a water-soluble antioxidant that can protect cells from oxidation by free radicals. It is also able to protect other vitamins such as vitamin E or folic acid from oxidative processes and maintain them in their active form.
Almost all animals are able to produce vitamin C themselves, but humans are dependent on the supply of the water-soluble vitamin from outside. Vitamin C can be found in some animal as well as in vegetable foods. Plants in particular have a high vitamin C content.
Above all acerola cherries, broccoli, green leafy vegetables, sea buckthorn, paprika, kiwi, and citrus fruits contain high doses of vitamin C.
In the plant world, fresh fruits, vegetables and fruit juices provide us with plenty of vitamin C. Potatoes, which do not have a high vitamin C content, also contribute to the supply due to their increased consumption.
Acerola cherries are among the most sought-after fruits, with an exceptionally high vitamin C content of up to 25%. Compared to oranges, this is 30 times the amount of vitamin C and twice the amount of magnesium and pantothenic acid.
The consumption of acerola juice in Brazil is comparable to the consumption of orange juice in Europe and North America. The fresh fruits are also used as a natural remedy for fever and diarrhoea and have an anti-inflammatory and diuretic effect.
The fruits of the tropical camu camu shrub also have a high vitamin C content, which is 30 to 50 times higher than that of oranges.
Storage and handling play an important role with vitamin C, as it is highly susceptible to oxidation. Above all heat (cooking), light, contact with metal, such as copper pots or alkaline media, such as sodium bicarbonate, are often to blame for the partial or complete destruction of the vitamin. A loss of 30 % is usually also possible with gentle preparation.
Why do we need vitamin C?
Vitamin C provides a regulated collagen formation necessary for a normal function of bones, gums, skin and teeth. It is also particularly important for the health of our blood vessels.
It also contributes to normal cartilage function. It is important for the nervous and immune systems, energy metabolism and psychological functions. In this context, it is important to remember the proven positive effect of vitamin C on our mood and the healing process.
It also protects the cells from oxidative stress and helps to reduce fatigue.
Who needs additional vitamin C?
An additional supply of vitamin C is recommended especially for athletes, persons with chronic illnesses, arthritis patients, as well as HIV-infected, AIDS, and cancer patients. Also diabetics, osteoporosis patients, persons suffering from kidney disease, gastritis or chronic gastrointestinal diseases should take additional vitamin C. Smokers and people who consume more alcohol or suffer from stress should also consider additional intake.
Vitamin C can shorten infections, improve wound healing, reduce cholesterol and reduce the risk of certain cancers.
For colds, a timely and sufficiently high intake of vitamin C can greatly improve the duration of the disease. The wound healing process can also be accelerated in the case of injuries.
Research results on vitamin C
A meta-analysis shows that a daily intake of 500 mg for at least 4 weeks can lead to a strong decrease in cholesterol. In addition, various studies have found a link between the occurrence of certain tumour types and vitamin C uptake. The risk of developing breast, stomach, lung or colon cancer is significantly increased with lowered vitamin C levels. Recent studies have shown that vitamin C in pharmacological doses can induce cell death from certain tumour cells.
Note bioavailability!
However, the bioavailability of vitamin C decreases with the amount added. While at 100 mg about 90 % is still absorbed, the absorption rate at 1000 mg already drops to below 60 %. For this reason, a multiple daily intake has been recommended for oral intake up to now.
Through special vitamin C preparations in combination with calcium L-threonate, vitamin C can be absorbed faster and better by the intestine into the bloodstream at higher dosages. Thus it comes to a higher and more even vitamin C level in the tissue, than with the income of conventional vitamin C.
A clinical study has shown that combined vitamin C increases vitamin C status in the body and white blood cells up to 24 hours after ingestion and is much more effective than treatment with conventional vitamin C.
In addition, combined vitamin C is more tolerable for the stomach and the risk of urinary stones – as a result of a high vitamin C intake – is reduced.
