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Next Vitamin C (Ascorbic Acid) is very important essential nutrient — that is, we must obtain it from diet. It is found only in the fruit and vegetable foods and is highest in fresh, uncooked foods. In earlier times, humans consumed large amounts of vitamin C in their fresh and wholesome native diet, as apes (another species that does not make vitamin C) still do. Most other animals, except guinea pigs, produce ascorbic acid in the liver from glucose, and in relative amounts much higher than we get from our diets today. This vitamin C, adjusted for body weight, averages 9,000 to 12,000 mg and goes directly into the blood stream. (We humans would have to ingest some 18,000 to 24,000 mg by mouth to get this much in our blood stream and tissues.) For this reason, Dr. Pauling and others feel that our bodies need somewhere between 2,000 and 9,000 mg. of vitamin C daily.
After 40 years research, Irwin Stone unfolds his startling conclusion that an ancient genetic mutation has left the primate virtually alone among animals in not producing ascorbic acid in his own body. By treating it as a minimum daily requirement instead of the missing metabolite it really is, we are living in a state of sub-clinical scurvy whose symptoms have been attributed to other ailments. The answer is to change our thinking about Vitamin C and consume enough to replenish this long lost healing factor. Stone illustrates, with massive documentation, Vitamin C's remarkable ability to fight disease, counteract the ill effects of pollution and prolong healthy life - easily and inexpensively!
An important note is that many medical problems have been found to be associated with low blood levels of vitamin C. These problems include various infections, colds, depression, high blood pressure, arthritis, vascular fragility, allergies, ulcers, and cholesterol gallstones. Most of these symptoms and problems can be easily avoided with minimal supplementation of ascorbic acid or a diet well supplied with fresh fruits and vegetables. Since the average diet has much less vitamin C than that of our ancestors, it is important for us to be aware of our ascorbic acid intake.
Vitamin C is one of the least stable vitamins, and cooking can destroy much of this water-soluble vitamin from foods. Vitamin C is a weak acid and is stable in weak acids. Alkalis, such as baking soda, however, destroy ascorbic acid. It is also easily oxidized in air and sensitive to heat and light. Since it is contained in the watery part of fruits and vegetables, it is easily lost during cooking in water. Loss is minimized when vegetables such as broccoli or Brussels sprouts are cooked over water in a double boiler instead of directly in water.
Ascorbic acid is readily absorbed from the intestines, ideally about 80–90 percent of that ingested. It is used by the body in about two hours and then usually out of the blood within three to four hours. For this reason, it is suggested that vitamin C supplements be taken at four-hour intervals rather than once a day; or it may be taken as time-released ascorbic acid. Vitamin C is used up even more rapidly under stressful conditions, with alcohol use, and with smoking. Vitamin C blood levels of smokers are much lower than those of nonsmokers given the same intakes. Other situations and substances that reduce absorption or increase utilization include fever, viral illness, antibiotics, cortisone, aspirin and other pain medicines, environmental toxins such as DDT, petroleum products, or carbon monoxide, and exposure to heavy metals such as lead, mercury, or cadmium. Sulfa antibiotics increase elimination of vitamin C from the body by two to three times.
Vitamin C is an antioxidant vitamin. It acts also as a detoxifier and may reduce the side effects of drugs such as cortisone, aspirin, and insulin. Vitamin C is being shown through continued research to stimulate the immune system; through this function, along with its antioxidant function, it may help in the prevention and treatment of infections and other diseases. Ascorbic acid may activate neutrophils, increase production of lymphocytes. In this way also, C may be helpful against bacterial, viral, and fungal diseases. In higher amounts, ascorbic acid may actually increase interferon production and thus activate the immune response to viruses; it may also decrease the production of histamine, thereby reducing immediate allergy potential.
For the prevention of cancer, there is reason for more optimism about the usefulness of vitamin C (as well as the other antioxidant nutrients—vitamin E, selenium, beta-carotene, and zinc) because of its effect in preventing the formation of free radicals (caused mainly by the oxidation of fats), which play a role in the genesis of disease.
Because of ascorbic acid’s role in immunity, its antioxidant effect, the adrenal support it provides, and probably its ability to make tissues healthy through its formation and maintenance of collagen, vitamin C is used to treat a wide range of viral, bacterial, and fungal infections and inflammatory problems of all kinds, including colds, flus, hepatitis, Herpes simplex infections, mononucleosis, measles, and shingles. Vitamin C is also used to treat problems due to general inflammation from microorganisms, irritants, and/or decreased resistance; these problems may include cystitis, bronchitis, prostatitis, bursitis, arthritis (both osteo- and rheumatoid), and some chronic skin problems (dermatitis). With arthritis, there is some suggestion that increased ascorbic acid may improve the integrity of membranes in joints. In gouty arthritis, vitamin C improves the elimination of uric acid (the irritant) through the kidneys. In asthma, vitamin C may relieve the bronchospasm caused by noxious stimuli or when this tight-chest feeling is experienced during exercise.
Vitamin C is also used to aid those withdrawing from drug addictions, addictions to such substances as narcotics and alcohol, as well as nicotine, caffeine, and even sugar — three very common addictions and abuses. High-level ascorbic acid may decrease withdrawal symptoms from these substances and increase the appetite and feeling of well-being. For this reason, it may be helpful in some depression and other mental problems associated with detoxification during withdrawal. Vitamin C also may reduce the effects of pollution, likely through its antioxidant effect, its detoxifying help, and its adrenal and immune support; specifically, it may participate in protecting us from smog, carbon monoxide, lead, mercury, and cadmium.
Sources: The best-known sources of vitamin C are the citrus fruits — oranges, lemons, limes, tangerines, and grapefruits. The fruits with the highest natural concentrations are citrus fruits, rose hips, and acerola cherries, followed by papayas, cantaloupes, and strawberries. Good vegetable sources include red and green peppers (the best), broccoli, Brussels sprouts, tomatoes, asparagus, parsley, dark leafy greens, cabbage, and sauerkraut. There is not much available in the whole grains, seeds, and beans; however, when these are sprouted, their vitamin C content shoots up. Sprouts, then, are good foods for winter and early spring, when other fresh fruits and vegetables are not as available. Animal foods contain almost no vitamin C; though fish, if eaten raw, has enough to prevent deficiency symptoms.
Natural vitamin C supplements are usually made from rose hips, acerola cherries, peppers, or citrus fruits. Vitamin C can be synthesized from corn syrup, which is high in dextrose, much as it is made from glucose in most other animals’ bodies. Synthetic ascorbic acid, though it can be concentrated for higher doses than natural extracts, is still usually made from food sources. Sago palm is another fairly new source of vitamin C supplements.
Requirements: The RDA for adults is considered to be 60 mg. We need only about 10–20 mg. to prevent scurvy, and there is more than that in one portion of most fruits or vegetables. Clearly, requirements for vitamin C vary and may be higher according to state of health, age (needs increase with years), weight, activity and energy levels, and general metabolism. Stress, illness, and injuries further increase the requirements for ascorbic acid. Some authorities feel we need 600–1,200 mg. daily based on extrapolations from the historical herbivore, early-human diet. These levels can be obtained today by eating sufficient fresh food; a diet that includes foods with high levels of vitamin C can provide several grams or more per day.
Vitamin C works rapidly, so the total amount we take over the day should be divided into multiple doses (four to six) or taken as a time-released tablet a couple of times a day. When increasing or decreasing vitamin C intake, it is best to do so slowly because our body systems become accustomed to certain levels. You can find large selection of high quality and low priced supplemental vitamins HERE and HERE.
