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Vitamin C

Vitamin

Most abundant antioxidant in the body; optimal intake about 200 mg/day from 4-5 servings of fruits and vegetables

Food Sources

Foods that contain Vitamin C.

  • Oranges

    Source: How Not to Age

  • Kiwifruit

    Gold kiwifruit consumption increased plasma vitamin C concentrations

    Source: How Not to Age

  • Fruits

    Fruits rich in beta-carotene and vitamin C which are key antioxidants

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Amla

    High content of vitamin C and polyphenols makes amla a medicinal plant; used in ayurvedic preparations like Chavyanprash and Trifala

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Guava

    Guava, red/green pepper, citrus fruit, strawberries are sources of Vitamin C

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Kale

    Kale is a delicious dark leafy green high in vitamin C and selenium

    Source: The Young Forever Cookbook

  • Broccoli

    Packed with cancer-fighting and anti-aging compounds, fiber, and vitamins C and K

    Source: The Young Forever Cookbook

  • Zucchini

    Zucchini is packed with nutrients like vitamin C and magnesium

    Source: The Young Forever Cookbook

  • Bell Peppers

    Bell peppers are rich in vitamin C and packed with antioxidants like carotenoids

    Source: The Young Forever Cookbook

  • Brussels Sprouts

    gut-friendly fiber and immune-boosting vitamin C

    Source: The Young Forever Cookbook

  • Kohlrabi

    it contains an abundance of nutrients: fiber, vitamins C and B6 (which support immune health)

    Source: The Young Forever Cookbook

  • Hibiscus tea

    High in vitamin C and beta-carotene, antioxidant-rich hibiscus can provide a range of health benefits such as reducing inflammation and lowering blood pressure

    Source: The Young Forever Cookbook

  • Strawberries

    Strawberries are high in vitamin C and contain heart-healthy and cancer-fighting polyphenols

    Source: The Young Forever Cookbook

  • Blackberries

    Blackberries are a superfood, filled with vitamins C and K and manganese

    Source: The Young Forever Cookbook

  • Raspberries

    They contain a significant amount of fiber and vitamin C, which is essential for iron absorption and a strong immune function

    Source: The Young Forever Cookbook

Health Benefits

Health conditions that Vitamin C may influence, based on research.

Protects Against

  • Hip Fracture50 mg per day

    5% lower hip fracture risk for every 50mg of vitamin C per day (about one orange)

    Source: How Not to Age

  • Varicose Veins

    Elderly vegetarians have lower varicose veins under the tongue and fewer bleeding capillaries; researchers suspect greater vitamin C intake plays a role

    Source: How Not to Age

  • Common cold

    Cochrane review found vitamin C may reduce cold duration but regular supplementation does not prevent colds in general population

    Source: How Not to Age

  • Skin Aging

    Vitamin C, as a natural antioxidant, is effective in preventing and treating skin ageing. It stimulates the barrier function of endothelial cells, protects keratinocytes from UV radiation.

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Cardiovascular Disease

    Low levels of vitamin C have been associated with high blood pressure, endothelial dysfunction, heart disease, atherosclerosis, and stroke.

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • High blood pressure

    Low levels of vitamin C have been associated with high blood pressure.

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Cancer

    Vitamin C from citrus fruits, strawberries, kiwi, spinach, cabbage provides effective protection against cancer

    Source: Nutrition, Food and Diet in Ageing and Longevity

  • Aging

    Longo argues antioxidant supplementation alone (vitamin C) has not been shown to extend lifespan even in mice. Adding cellos won't improve Mozart.

    Source: The Longevity Diet

Improves

  • Upper Respiratory Tract Infection

    For general population: does not reduce incidence but regular users get less sick and recover ~10% faster; cuts cold risk in half for those under extreme physical stress

    Source: How Not to Age

  • Wrinkles10% L-ascorbic acid solution (DIY: 3g in 30g water)

    Topical 10% L-ascorbic acid for 3 months: significant improvements in fine/coarse wrinkles, sallowness, and skin tone; 84% patients correctly guessed vitamin C side as improved

    Source: How Not to Age

Reduces Risk Of

  • Cataracts

    Both intake and blood levels correlated with lower cataract risk. Amount found in about two oranges a day appeared to provide approximately 40% lower risk. | Meta-analysis showed vitamin C associated with reduced risk of age-related cataract

    Source: How Not to Age

  • Hip Fracture

    Dose-response meta-analysis shows dietary vitamin C intake reduces risk of hip fracture and osteoporosis

    Source: How Not to Age

Addresses

Biological Mechanisms

How Vitamin C works at a cellular level.

  • PromotesImproves collagen synthesis

    Vitamin C is essential for collagen synthesis; topical vitamin C enhanced collagen mRNA levels

  • PromotesImproves blood flow

    Vitamin C injected into skin reversed sodium-induced suppression of blood vessel function, suggesting the mechanism by which salt impairs artery function is oxidative stress.

  • InhibitsHormesis

    Expression of antioxidant protective genes, like superoxide dismutase, was suppressed in mice treated with vitamin C for 18 months, which may be why they were not longer lived.

  • PromotesBlocks exercise benefits

    Treating healthy young men with vitamins C and E before a four-week exercise treatment prevented improvements in insulin sensitivity and other health benefits induced by exercise.; The fact that vitamins C and E were reported to block the beneficial effects of exercise is a sobering reminder that we can't always assume that antioxidants are beneficial

  • PromotesBoosts immune function

    Vitamins A, C, E, and the trace element zinc contribute to the enhancement of the skin barrier function; vitamins A, B6, B12, C, D, E support protective activities of immune cells

  • PromotesAntioxidant Defense

    Vitamin C is considered the most effective antioxidant in the plasma because of its water solubility and the wide range of ROS that it can scavenge.; Dietary supplementation with vitamin C (1g) significantly ameliorated the detrimental effects of heat stress on liver, heart and kidney tissues by upregulation of heat shock proteins and enzymatic antioxidants; Vitamin C is an antioxidant supporting maintenance of bone and immune health. Found in guava, red/green pepper, citrus fruit, strawberries

  • SupportsProtects cartilage

    Vitamin C stimulated the metabolism of chondrocytes, collagen, and proteoglycan synthesis in animal models

Recipes with Vitamin C

Recipes featuring foods that contain Vitamin C.

Sources

  • How Not to Age
  • Nutrition, Food and Diet in Ageing and Longevity
  • The Young Forever Cookbook
  • The Longevity Diet
  • Young Forever
  • How Not to Die
  • How We Age