Welcome to a deep dive into the world of Vitamin C, a vital nutrient that's very well known for boosting immunity and fighting off the common cold. But did you know that the benefits of Vitamin C go far beyond just warding off sniffles and sneezes? Let's explore what this powerhouse vitamin does in your body and why it should be a staple in your everyday diet.
The Marvels of Vitamin C
Immune Booster : Vitamin C is renowned for its role in strengthening the immune system, helping your body fight off infections and illnesses.
Antioxidant Powerhouse : It acts as an antioxidant, protecting cells from damage caused by free radicals and oxidative stress. Excess oxidative stress has been linked to a whole host of diseases.
Mood Booster: Vitamin C is needed to make dopamine, an important neurotransmitter responsible for mood, motivation and feelings of reward.
Addiction: Those who have low levels of dopamine in the brain tend to have more addictive behaviour patterns and often seek things like drugs, alcohol, food, sweets, and sex. Vitamin C plays a part in increasing dopamine levels.
Allergy & Hay Fever: Vitamin C is a cofactor for the function of the DAO (diamine oxidase) gene. This is responsible for degrading histamine, which is involved in those typical allergy-like reactions, such as sneezing, runny nose and eyes, eczema etc.
Weight Loss, Energy and Fat Metabolism: Vitamin C is necessary to synthesis carnitine, which is used to burn fat as a source of energy.
Collagen Production : Vitamin C is essential for collagen synthesis, promoting healthy skin, hair, nails, bones and connective tissues.
Enhanced Iron Absorption : Vitamin C aids in the absorption of non-haeme iron from plantbased foods, preventing iron deficiency anaemia.
Wound Healing : Vitamin C plays a crucial role in wound healing and tissue repair processes.
Risks of Vitamin C Insufficiency
Firstly, vitamin C is a water-soluble nutrient, which means that it´s quickly excreted through urine and isn´t really stored in the body. Because of this, we need to consume it regularly throughout the day to maintain satisfactory levels.
Certain groups are more susceptible to vitamin C insufficiency:
Smokers : Smoking increases the body's requirement for vitamin C.
Limited Fruit and Vegetable Intake : Individuals with poor or restrictive diets lacking in fresh fruits and vegetables.
Pregnancy & Breastfeeding: These increase the need for most nutrients, including vitamin C. It´s, therefore, important that mum continues to eat fresh food rich in this vitamin.
Infants Fed Only Cow's Milk : Cow's milk lacks vitamin C, posing a risk to infants solely fed this.
Certain Medical Conditions: For instance, Coeliac´s disease, Crohn´s disease and kidney disease can cause malabsorption and issues with maintaining nutrient levels in the body.
Genetics: Certain variants of the SLC23A1 gene increase vitamin C requirements.
How are Genetics and Vitamin C Status Connected?
Your body is made up of thousands of genes responsible for its functions. Many of these genes dictate how you absorb and use certain nutrients, and some people have variations of these genes that work well whilst others don´t. This is a field of genetic science called "nutrigenomics".
The SLC23A1 (Solute Carrier Family 23 Member 1) gene is known to be responsible for absorption and transport of vitamin C around the body. Certain "slow" variants of this gene means that individuals carrying it could benefit from focusing more on getting sufficient and regular intakes of vitamin C throughout the day. People with these variants might also start showing some signs of vitamin C insufficiency faster than others.
Signs of Vitamin C Insufficiency
Insufficient vitamin C intake can lead to health issues such as:
Scurvy : An illness caused by extreme deficiency, and results in things like weakness, teeth falling out, anaemia, gum disease and bleeding from the skin.
Impaired Immunity : Lowered resistance to infections and longer recovery times from illnesses.
Slow Wound Healing : Delayed healing of injuries and wounds.
Easy Bruising: This is a common sign of low vitamin C status due to impaired strength of blood vessels.
Dry or Brittle Skin and Hair: Reduced collagen production can impact skin and hair health.
Food Sources of Vitamin C
Vitamin C is found in a whole range of foods. Some of these include:
Citrus fruits (oranges, lemons, grapefruits etc.)
Bell peppers
Kiwi
Strawberries
Broccoli
Tomatoes
Kale
Mango
Pineapple
Note that vitamin C is sensitive to heat, so I recommend including raw fruits and vegetables in your diet to optimise vitamin C intake.
Testing Vitamin C Status
It´s possible to test vitamin C status, but it´s less practiced compared to testing things like vitamin D. The easiest way of testing vitamin C is with a simple urine strip. The very popular Metabolomix+ test includes information about vitamin C status. This can be ordered from Kenergetics as a special test request done by email at hello@kenergetics.com.
Another great way to assess vitamin C status is with a DNA test. As mentioned, the SLC23A1 gene is a huge factor affecting vitamin C absorption and transport. I personally think everyone should test this gene to properly know what to focus on when it comes to nutrition.
Kenergetics offers a simple DNA test called the Nutrient Core Report. This test is done as a non-invasive cheek swab and, as the name suggests, it assesses the core genes related to your absorption, transportation and usage of key nutrients. You can purchase your own Nutrient Core Report by pressing the button below and Create Your Own DNA Package. This can include just the Nutrient Core Report or as many genetic reports you think would benefit you.
Vitamin C is undoubtedly a powerhouse nutrient with a wide array of benefits for your health and wellbeing. Vitamin C can often be an under rated nutrient. Beyond just being a go-to remedy for the sniffles, it plays a vital role in supporting your mood, motivation, cellular health and overall vitality. So make sure to include lots of vitamin C in your diet, and possibly include some testing as well, and you are able to give your health a real boost. Nutrition is all about understanding your own body, so please reach out if you are interested in nutritional support from a professional.
Always get in touch if you have any questions!
Kennet // @kenergetics
Email: hello@kenergetics.com
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