Vitamin C, also known as ascorbic acid, is one of the safest and most effective nutrients and is necessary for the growth, development and repair of all body tissues. Higher blood levels of vitamin C may be an indicator of overall health. In over 100 studies in more than 10 years, vitamin C was shown to  help prevent cardiovascular disease, cancer, stroke, eye disease and skin wrinkling.

Vitamin C  is involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones and teeth.

New studies show that vitamin C reacts with and neutralizes the toxic byproducts of human fat metabolism, indicating it has a complex protective role against toxic compounds formed from oxidized lipids.  Oxidation of lipids has been the focus of considerable research in recent years, because of the role it may play in cancer, heart disease, Alzheimer’s disease and autoimmune disorders. The toxic products produced by fat oxidation may not only cause genetic damage, but also may play a role in compounds that damage proteins. For instance, there’s a protein in LDL, the “bad” cholesterol, which if damaged by toxic lipids can increase the chance of atherosclerotic lesions. Apparently when toxic lipids cause white blood cells to stick to the arterial wall, that can lead to inflammation and ultimately to heart disease or stroke. Researchers are studying that process and the role that micronutrients such as vitamin C play in the prevention of this. Studies show that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.

Vitamin C is also beneficial to individuals whose immune system is weakened due to stress — an increasing problem for many. Vitamin C is one of the nutrients sensitive to stress and is the first nutrient to be depleted in alcoholics, smokers and obese individuals.

Most of the studies used 500 daily milligrams of vitamin C to achieve health results which is much higher than the RDA of 75-90 milligrams a day for adults. Unless you eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. Some scientists recommend taking 500 milligrams a day, in addition to 5 servings of fruits and vegetables, since only 10% to 20% of adults get the recommended nine servings daily. Some types vitamin C may irritate the stomach, so take a non-acidic, buffered form of the vitamin. The safe upper limit for vitamin C is 2,000 milligrams a day.

Eating a varied diet rich in all the nutrients is the best strategy for good health. If you eat nine servings of fruits and vegetables daily, you will get plenty of vitamin C plus other vitamins, minerals, and phytochemicals that are good for disease prevention.

Water-soluble vitamins, like vitamin C,  must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash and pineapples.

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