Did you know that vitamin C is one of the only vitamins that your body cannot produce on its own? We rely completely on our diet to satisfy all our vitamin C needs. And with its many benefits, there are no shortages to the number of amazing effects we receive from this powerful vitamin. As a potent antioxidant, vitamin C helps protect each of your cells from free radicals, heart disease, cancer, and other chronic diseases, while keeping your immune system balanced and ready to fight!
Whole food vitamin C vs. ascorbic acid
Whole food vitamin C refers to fruits and vegetables that naturally contain vitamin C. Supplement companies have been able to work with farms to cultivate crops and freeze-dry these foods to use them as daily doses. Since the vitamin C content depends on how the crops were grown and how fresh they were before being freeze-dried, it is more difficult to control the vitamin C that you get from these types of powders or supplements.
However, the form of vitamin C from whole foods is far superior to anything made in a lab from a synthetic source. Our bodies were designed to use and absorb vitamin C in conjunction with other compounds like flavonoids, and both are found naturally in fruits and vegetables. They also contain many other vitamins and minerals together that allow your body to easily recognize and absorb larger amounts of vitamin C.
Should I throw away my vitamin C supplements?
To be clear, supplements made with ascorbic acid are not harmful. These supplements have their own purpose, but whole food vitamin C for daily use can be more absorbable and natural. If you prefer relying on ascorbic acid for its accurate dosing, you can choose a vitamin C supplement that contains bioflavonoids in its formula to reap all the benefits.
Option: AOR C + Bioflavonoids 200 Veggie Caps
Whole food vitamin C supplement options
Camu Camu
This sour berry is a superfood that has one of the highest levels of vitamin C and other powerful plant compounds. They are harvested all the way from the Amazon rainforest and minimally processed to retain all their nutrients.
Option: Ecoideas Camu Camu 120 Capsules
Acerola
Acerola is a type of cherry that is native to the tropical regions of the Western Hemisphere, such as Barbados, Mexico, and the Caribbean. They are a mix between cherries and berries, with their taste being somewhere in between. Most people find them very pleasant tasting.
Option: Flora Acerola Powder 50g
Oranges
When it comes to vitamin C, we can’t forget about oranges. Orange juice is often advertised as an ideal source of vitamin C, and they’re not wrong. However, many companies add sugar, fillers, and preservatives to the orange juices, and many don’t contain many oranges at all. To truly reap the benefits of vitamin C from oranges, consider a supplement that sources oranges as their main ingredient. You will get way more vitamin C than eating a couple of oranges!
Option: Mega Food Daily C-Protect 63.9g
How to incorporate whole food vitamin C into your daily routine
Many whole food vitamin C options will come in powder form, as they are simply freeze-dried versions of the original fruit. Because of this, they will not contain any fillers or preservatives that you may find in even the most expensive supplements. Think of it as an easier way to eat larger quantities of vitamin-rich fruits, without having to worry about freshness or the expensive price tag.
To enjoy these foods on a daily basis, you can add them into smoothies, chia seed pudding, oatmeal, yogurt, or even plain old water. Once you make it a habit, you’ll be on your way to getting superior vitamin C without thinking twice!
Author
Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.
