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Vitamin C - To Supplement or Not?

Do you know why British sailors were once called 'limeys'? It's because Dr. James Lind discovered that limes contained Vitamin C and that this was the magic cure for scurvy- a a disease often suffered when sailors were at sea for weeks or months with no fresh fruit or vegetables.

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Simply by giving the sailors regular doses of lemon or lime juice the symptoms of scurvy (indicating vitamin C deficiency)- loose teeth, joint pain, fatigue and skin conditions - could all be avoided.


Since that time vitamin C has been recognised for its role in wound healing, the immune system (it is a powerful antioxidant), collagen in the joints and also in the neurotransmitters of the nervous system.


Myth has it that massive doses of vitamin C will ward off an impending cold, or shorten the length of the illness. In reality this has been hard to prove and a much more certain approach to good health in the face of Winter viruses is to eat a diet full of vegetables and fruits all the time.


How much vitamin C do we need?

Vitamin C is water soluble and so it cannot be stored for long periods in the body.

  • Excess is lost in the urine.

  • Daily amounts are needed (ideally)

  • Needs vary according to age .


The recommended intake for individuals is:

Babies: 25mg to 6 months then 30mg per day to one year old.

1- 8 year olds: 35mg/day

9-18 year olds: 40mg/day

Adults: 45mg/day


Which foods contain Vitamin C?

Vitamin C is found in a wide range of fresh fruits and vegetables. Good sources are citrus fruits (remember the 'limeys?), berries, green vegetables such as broccoli, spinach and cabbage. Red capsicum, red cabbage, melon and many more.

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How much do I need to eat?

Eating a minimum of five vegetables and two fruits per day is recommended for good health. That is not just because of the vitamin C though; they are also high in many other vitamins, minerals, antioxidants and plant chemicals known as polyphenols which are antioxidant and great for gut health. Don't forget that plant foods are high in fibre too, another important factor in maintaining a healthy gut microbiome.

But if we separate out just our vitamin C needs, compare the RDI (recommended daily intake) as stated above with the typical vitamin C content of these foods:

Orange: 90mg/165g orange

Red capsicum: 140mg/100g

Broccoli: 80mg/100g

Strawberries: 60mg/82g serve

Kiwi fruit: 80mg/76g serve


It's plain to see that eating a variety of fruits and vegetables each day is more than kicking vitamin C goals!


Should anyone supplement?

Of course there are always minority groups with specific nutritional needs. Children with extremely fussy eating may need a supplement until they can expand the range of foods they eat. Older adults who are frail and who have lost the ability to chew well may find fresh fruit and vegetables hard to eat in any quantity and may benefit from a supplement, but most likely a multivitamin or specific mix of nutrients as assessed by their doctor.


What else do I need to know?

Vitamin C is easily destroyed or lost by cutting, exposure to light, heat and water.

Follow these tips to maximise the vitamin C from your food:

  • Buy fruits and vegetables as fresh as possible as vitamin C content declines over time. Only buy as much as you need for the next few days then shop again.

  • Buy whole vegetables or fruits in preference to pre-cut ones.

  • Cut as close to serving time as possible.

  • Do not leave soaking in water as vitamin C leaches out.

  • Use minimal liquid when cooking to minimise vitamin loss (eg steam rather than boil).

  • Cook quickly (no-one likes a 20 minute Brussel sprout anyway!)

  • Store vegetables in the fridge which is dark when shut.

  • Serve vegetables raw sometimes (salad, snacks etc).

  • Use cooking liquid from vegetables as the base for soups.


For most people eating a varied diet vitamin C is not a cause for concern. Always prioritise fresh fruits and vegetables in your daily menu and you'll never need to buy an expensive vitamin C supplement.


 
 
 

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