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Vitamin and Mineral Series – A Focus on Vitamin C

Blog, Health & Wellness / By / December 9, 2020

Vitamin C is an essential water soluble vitamin that plays a critical role in numerous body functions.  Vitamin C is essential for:

  • Antioxidant protection
  • Skin, hair and nail health
  • Bone health
  • Brain/Nervous System health
  • Cardiovascular health
  • Blood vessel formation
  • Muscle formation
  • Eye health
  • Proper immune system function
  • Balancing mood
  • Kidney health

Despite popular belief, taking vitamin C for the common cold when symptoms present does not alter disease.  Taking vitamin C on a regular basis does not decrease the incidence of the common cold but has been shown to decrease the duration and severity of the symptoms. 

The Recommended Daily Intake (RDI) of vitamin C is 90mg daily for adult non-smoking men and 75mg a day for non-pregnant, non-smoking women.  Of note, smokers require an additional 35mg per day of Vitamin C.

Acute vitamin C deficiency is known as Scurvy and can occur in as little as one month of little or no Vitamin C intake  During the 18th century, Vitamin C deficiency was a common cause of illness and death in sailors on long voyages with little access to fruits and vegetables.  History has it that Captain James Cook was one of the first to correlate a diet rich in fruits and vegetables to the prevention of Scurvy in his sailors. 

Signs and Symptoms of Vitamin C deficiency include:

  • Bruising
  • Gingivitis
  • Arthralgias
  • Impaired wound healing
  • Follicular hyperkeratosis (excess keratin development in hair follicles)
  • Anemia
  • Autoimmune disease
  • Weakness
  • Depression
  • Anorexia
  • Neuropathy
  • Shortness of breath
  • Low blood pressure

In developed countries, those at risk for inadequate Vitamin C intake are:

  • People who are malnourished
  • Alcoholics
  • Smokers
  • People who are exposed to second hand smoke
  • Drug Addicts
  • People living in poverty
  • People with a diet very low in fruits and vegetables
  • People with iron overload disorders
  • People with malabsorption disorders

Humans are unable to synthesize Vitamin C therefore it is crucial that they obtain Vitamin C through their diet.  Fruits and vegetables contain the highest amounts of vitamin C.  There are numerous options to choose from including:

  • Tomatoes
  • Tomato juice
  • Oranges
  • Lemons
  • Grapefruit
  • Tangerines
  • Potatoes
  • Brussel sprouts
  • Cauliflower
  • Broccoli
  • Strawberries
  • Cabbage
  • Spinach
  • Oranges
  • Red bell peppers
  • Cantaloupe
  • Kiwi
  • Lemons
  • Grapefruit
  • Pineapple
  • Dark leafy greens

Try a salad topped with roasted veggies and fresh fruit and you are well on your way toward obtaining your recommended vitamin C intake!

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication. 

Wondering what your vitamin status is? Check out ROOTINE.

References:

Institute of Functional Medicine Fact Sheet. Micronutrients:  Vitamins. Accessed 2020

National Institutes of Health- Office of Dietary Supplements.  Vitamin C.  Fact Sheet for Health Professionals.  https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Uptodate.com. Pazirandeh et al. Introduction to Water Soluble Vitamins. September 2020.

All photos used with permission from Snappa.com

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Express any concern you have about our use of your information.

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All information is stored through a data management system. Never Say Never Wellness PLLC takes precautions to protect Personal Information. When customers submit Personal Information via the Website, it is protected both online and offline. Whenever Never Say Never Wellness PLLC collects sensitive Personal Information (such as credit card data), that information is encrypted and transmitted to Never Say Never Wellness PLLC in a secure way. Customers can verify this by looking for a closed lock icon at the bottom of their web browser, or looking for “https” at the beginning of the address of the web page.

While Never Say Never Wellness PLLC uses encryption to protect sensitive information transmitted online, we also protect your information offline. Only employees who need the information to perform a specific job (for example, customer service) are granted access to Personal Information. The computers and servers in which we store Personal Information are kept in a secure environment.
However, unfortunately, please note that no data transmission over the Internet or any wireless network can be guaranteed to be 100% secure. As a result, while we strive to protect your Personal Information, you acknowledge that (a) there are security and privacy limitations of the Internet which are beyond our control; (b) the security, integrity, and privacy of any and all information and data exchanged between you and us through this Website cannot be guaranteed; and (c) any such information and data may be viewed or tampered within transit by a third party.
Confidential Information.
All Personal Information collected by Never Say Never Wellness PLLC will be held in confidentiality and will not be disclosed to third parties, except that we may disclose Personal Information: (1) pursuant to the Terms and Conditions and this Privacy Policy, (2) if we are required to do so by law, (3) in the good-faith belief that such action is necessary to conform to the edicts of the law, (4) to comply with legal process served on us, our partners, sponsors, investors, or affiliates, (5) to protect and defend our rights or property or those of our users and/or (6) to act as immediately necessary in order to protect the personal safety of our users or the public. Never Say Never Wellness PLLC will not sell, distribute or lease your Personal Information to third parties unless we have your permission or are required by law to do so.

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com