smart supplements

3 health benefits of vitamin C

Most animals make all the vitamin C they need inside their bodies. But not so when it comes to the human animal. We’re one of only a handful of species who can’t produce vitamin C and must rely on an ongoing dietary source of this essential vitamin.

As little as just a few slices of orange will keep scurvy at bay. In fact, vitamin C’s other name, ascorbic acid, literally translates as “without scurvy.” Optimal health takes more than just avoiding a pirate’s disease, however. Plentiful vitamin C (from the diet and/or supplements) correlates with better health outcomes. Here are three ways vitamin C can help you improve your health and well-being:

q Boost immunity

Vitamin C gets top billing for making a difference with common colds, even if the precise value of this vitamin during cold season can be misunderstood. Yes, vitamin C bolsters the immune system in a general way, but no, it won’t completely block you from getting a cold. That does not mean you should toss out your bottle of vitamin C. Regular supplementation with vitamin C offers significant benefits: When you get a cold, you’ll likely recover much more quickly—in fact, in half the time if you take vitamin C regularly.

r Support vision

Vitamin C holds a strong reputation as an eyefriendly nutrient. Numerous studies link this vitamin to the prevention and/or treatment of a host of vision problems, including cataracts, glaucoma, and diabetic neuropathy. Along with other antioxidant nutrients (namely vitamin E, lutein, and zeaxanthin), vitamin C protects against both the development and progression of cataracts. Likewise, vitamin C can also provide protection from glaucoma.

s Get a healthy glow

Vitamin C—along with other antioxidants—is a must for healthier skin. C is abundant in the skin, where it helps build new collagen, the protein that makes skin smooth, firm, and strong. The vitamin C in skin also helps prevent photodamage from UV light, which can make skin look older.

A healthy diet based on plenty of fruits and vegetables serves as a great start to giving your body enough vitamin C. Top food sources of vitamin C include orange juice, strawberries, citrus fruits, cantaloupe, and tomatoes. But is diet always enough? Intentional food choices can achieve a basically sufficient intake of vitamin C (about 200 milligrams daily), but it’s tricky to rely on diet alone for vitamin C intakes of 500 mg or more daily. For this reason, supplemental sources can be welcome for anyone wanting to benefit from higher intakes of vitamin C. ●

Victoria Dolby Toews, MPH, is an evidencebased, integrative medicine journalist. She received her Master of Public Health from OHSUPSU School of Public Health. She is the author or co-author of numerous books.

SELECTED SOURCES “The association between dietary intake of antioxidants and ocular disease” by A. Braakhuis et al., Diseases, 1/17 • “Oral contraceptives and changes in nutritional requirements” by M. Palmery et al., European Review for Medical and Pharmacological Sciences • “The roles of vitamin C in skin health” by J.M. Pullar et al., 9/17; “Vitamin C and infections” by H. Hemila, 3/17, Nutrients • “Vitamin C physiology: The known and the unknown and Goldilocks” by S.J. Padayatty, Oral Diseases, 9/16

What’s the right dose?

The recommended daily amount for vitamin C in adults is 65–90 mg daily; however, much higher intakes (such as 250–1,000 mg per day) are associated with improved health status. The most common side effect reported with high vitamin C intake is gastrointestinal upset, specifically nausea and diarrhea— in which case, you can simply reduce your supplemental intake. Also, keep in mind that vitamin C needs increase during physical or emotional stress, infection, illness, and use of oral contraceptives.

Savor the Moment

This year, reinvigorate your cooking practice with Chosen Foods Avocado Oil – the flavor neutral, high-heat oil that delivers everything you want and nothing extra.

cauliflower shrimp “fried rice”

INGREDIENTS

• 1 pound shrimp (small, uncooked, shelled and deveined) • 4 large organic eggs, whisked • 6 cups riced cauliflower • 4 tablespoons Chosen Foods Avocado Oil • 1 cup broccoli, cut into florets • 1 cup sugar snap peas or frozen peas • 3 teaspoons fresh ginger, grated • 1/4 cup coconut aminos or soy sauce • Optional: sesame seeds for topping 1. In a bowl, whisk eggs and set aside.

2. In a saucepan, add frozen cauliflower rice and cook cauliflower rice until water is evaporated (about 8-10 minutes). Cook for 5-7 minutes if fresh. Set aside in a bowl.

3. Add avocado oil to a wok or large skillet and add broccoli, snap peas, ginger, and coconut aminos. Sauté at medium highheat for about 5-7 minutes or until cooked through. 4. Push mixture to the sides of the wok to create an opening in the center for egg mixture. Add the eggs and quickly mix to scramble.

5. Toss in cauliflower mixture to combine, taste to see if it needs any other seasonings or more coconut aminos.

6. Top with cooked shrimp or your vegan protein option.

DIRECTIONS

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Soft and juicy dried fruit. Sun dried and rehydrated with water. For pure and simple snacking. No preservatives, no sulfur dioxide.

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*These statements have not been evaluated by the Food & Drug Administration. These proudcts are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any prarticular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.