It is amazing how pervasive the popping of vitamin pills has become as a ‘get-healthy-quick’ fix – almost a panacea. Persons afflicted with the pressures of a quick-paced, high stress urban life, and often suffering an eroded self-esteem, are rich pickings for aggressive marketers of nutritional supplements. One of the vitamins, which literally flies off the pharmacy shelves, is Vitamin C – and ostensibly for good reasons. Vitamin C is important for growth and the repair of bones, teeth, skin and other tissues; it may also prevent cell damage and help reduce the risk of certain cancers and chronic diseases. The most notable authority on the subject has been Dr. Linus Pauling, a chemist and the winner of the Nobel Prize for Chemistry (1954) and for Peace (1962), who became intrigued with the role that Vitamin C could play in the prevention and treatment of disease. Paradoxically, and contrary to popular belief, there is little clinical evidence to show that Vitamin C by itself can directly cure the common cold. However, what this important antioxidant can do, is to create an environment in our bodies that prevents viruses and disease - especially for people suffering from stress or living in extreme conditions. For soldiers in high altitudes or professionals in high-endurance sports, it has been reported that Vitamin C can reduce their risk of developing colds by roughly 50%. Similarly, it is also known that scurvy can be caused by a lack of Vitamin C, and a look-out must be kept for vulnerable segments such as pregnant or breastfeeding women, or infants. Vitamin C also appears to improve the absorption of iron, as also decrease the risk of developing Urinary Tract Infections during pregnancy, and in the elderly. Further, despite the ongoing debate about the form in which Vitamin C should be consumed, there is no doubt whatsoever that the dietary intake of fruits and vegetables that are high in Vitamin C, is associated with high immunity, delayed ageing and a reduced risk of cancer. At the recommended levels of 90 mg per day (75 mg for women), ideally sourced from natural whole foods, Vitamin C plays a powerful role as an antioxidant – helping us guard against the cell-damaging effects of free radicals.
Some of the whole natural food sources of Vitamin C are:
Fruits like acerola cherry, guava, papaya, kiwi, orange, lychee, strawberry, pineapple, grapefruit, clementine, cantaloupe, mango, avocado, persimmon, berry
Vegetables, especially peppers, broccoli, red cabbage, brussels sprouts, kohl rabi, cauliflower, cabbage, kale, rapini, potato, bok choy, sweet potato, asparagus, turnip greens, collard, tomato.
Fresh herbs, especially hibiscus, rosehip, cilantro, parsley, basil, chive and thyme.
The top of the chart, however, is Amla (Indian Gooseberry) and Camu Camu. Amla (or Amalaki), an ancient Ayurvedic medicine, has been revered for centuries for its immune-enhancing benefits and as a general tonic for optimal health. It is a potent rejuvenative, which gently removes toxins and nourishes the tissues. Some studies have shown that a mere 9.7 gms of natural Vitamin C from Amla are equivalent to 100 mg of the most commonly used synthetic Vitamin C. On the other hand, Camu Camu, although well known in Japan, is relatively unknown to most parts of the world.
Tip of the Week
It would be wise to stay clear of run-of-the-mill Vitamin C supplements that contain Ascorbic Acid. Most synthetically manufactured supplements are chemically derived from corn syrup or glucose, using a process that involves microorganisms and chemical solvents. And, synthetic vitamins consumed in large amounts can lead to dangerous outcomes. The over-use of additives (like anti-caking agents) can also tend to deteriorate the nutritive value of vitamin supplements.
Nature’s Wonder Food of the Week : Camu Camu or Myrciaria dubia
Camu Camu comes from the deep rainforests in the Amazons. Along with Amla (Indian Gooseberry), Camu Camu is reported to contain the highest recorded amount of natural Vitamin C. Packed with its amazing nutrient density, Camu Camu is highly regarded for anti-inflammatory and antioxidant properties, which can substantially boost immunity and help reduce bacterial and viral infections. Camu Camu can help improve our cognitive function and mood, our eye health, as also help to increase muscle tone and promote healthy tendons, ligaments and collagen. The round and light orange-coloured Camu Camu fruit is about the same size as a lemon. However, in comparison to lemons and oranges, Camu Camu provides 30 to 60 times more Vitamin C. Similarly, it scores several times over in terms of the presence of iron, niacin, riboflavin and phosphorus; it is also a significant source of potassium. Camu Camu has a full complement of minerals and amino acids (like beta-carotene, calcium, leucine, protein, serine, thiamine, and valine), which can aid in the absorption of Vitamin C. Alpha-pinene and d-limonene (compounds known as terpenes) predominate as the volatile compounds in this fruit. There are no known side-effects from consuming Camu Camu.
For Education purposes only; always consult a Healthcare Practitioner for medical conditions
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