Vitamin C - where (and where not) to find it.
Orange juice is delicious. And unlike soda, anyone who is witness to you enjoying orange juice will compliment you on how healthy you're being - because after all, it's loaded with Vitamin C, right?
Let's start with some facts:
An orange does contain about 50mg of Vitamin C on average.
The RDA (recommended dietary allowance) for Vitamin C is about 90mg per day. The RDA is established as the minimum amount necessary for about 97% of totally healthy people to consume on a daily basis to avoid deficiency.
It takes about 4 oranges to make 8 ounces of orange juice.
You may already be doing the math to determine that an 8 ounce bottle of orange juice has 200mg of Vitamin C, but that's not the truth. Unfortunately even the nutrition facts on the bottle will tell you that you are consuming more than 200% of the Vitamin C you need in a day. And these nutrition facts exist to ensure that you are aware of what is going into your body. So, where is the disconnect?
Orange juice is not a whole food.
You may have heard nutrition experts say that whole fruits and vegetables will improve your health. Ever wonder why there is an emphasis on the word whole? This is why:
The 50mg of Vitamin C in your orange will begin to be destroyed the second you cut the orange open. Once this vitamin is exposed to light, oxygen and/or heat, the race is on to get this powerful antioxidant into your body in the bioactive form before it oxidizes and becomes useless. Let's revisit the orange juice. How much time went by between the orange being juiced and you drinking it? A week? A month? It may be ever longer that you think, because a lot of bottled orange juices are pasteurized, a process that heats the juice to a high enough temperature to kill bacteria in order to prolong the shelf life. There have been numerous studies done to examine the instability of Vitamin C when exposed to light, heat and oxygen; check out this study and this study if you would like to read the results.
So, your orange juice is exposed to oxygen from the minute it is juiced, then heated to high temperatures and finally stored in a clear plastic bottle, in either a grocery store or vending machine - under bright lights. This results in the loss of Vitamin C in the 50-75 percent range, depending on how long the juice is stored.
So, what's actually in the orange juice? The answer is: empty calories - 91% of the calories will come from sugar. You're drinking orange sugar water with very little nutrition.
My advice: stop drinking processed orange juice from a bottle. It's not good for you, it's actually bad for you. The sudden flood of roughly 19g of sugar will take your blood-glucose level to a dangerous high, then resulting in an insulin surge to counteract the glucose. These peaks and valleys in blood-glucose levels are dangerous and lead to diseases, such as diabetes type II.
Start eating whole fruits, like red bell peppers, kiwi fruit and citrus, in addition to supplementing Vitamin C. If whole fruits and vegetables just don't make it into your diet on a daily basis, then the supplementation is even more important. If you aren't taking any medications that react negatively with Vitamin C, it is safe to take 500-2000mg a day. Try this for a month or two - I bet you'll notice a difference in how you feel and look.
Vitamin C Benefits
Oxidation is the breakdown or destruction of a molecule, or in the case of your body, tissue. It's happening all the time and there is not a way to completely avoid it - the goal is to minimize. Unfortunately, most of us are maximizing the effects of oxidation by smoking, excessive alcohol consumption, being stressed, exposure to toxic chemicals, inhaling pollutants, using drugs (prescription and otherwise), etc. It’s possible to lessen the negative effects with an anti-oxidation nutrient, also known as an antioxidant. Vitamin C is an excellent antioxidant with beneficial effects that are far reaching in the human body. I highly recommend this antioxidant for a few reasons: it is easily absorbed, it can be recycled in humans, any excess is easily excreted by urination and it is inexpensive. Taking a 500mg supplement of Vitamin C floods your bloodstream with millions of molecules ready to fight and repair damage.
Here is a list of benefits from consuming Vitamin C:
improve immune system weakened by stress
protect your body from toxic chemicals and pollutants
promote healthy skin, tendons, ligaments and blood vessels
reduce appearance of dry wrinkled skin
improve iron absorption
lowers risk of gout
fights colds and viruses
lowers risk of stroke
support cancer treatments
improve oxygen intake during exercises
reduce blood pressure
improve symptoms of asthma and allergies
What do the experts say about our need for Vitamin C in this modern world? Dr. Carol Johnston, the Director of the Nutrition Program at Arizona State University, has led more than 20 years of Vitamin C research and her scientific studies suggest that this nutrient directly improves metabolism and immunity. Dr. Andrew Saul, a consulting specialist in natural healing for more than 30 years, will tell you that we need far more than 90mg a day and supplementing this micronutrient is a super powerful way to protect our bodies and prolong our wellness. You can check out his very compelling Vitamin C interview here.
If you are interested in trying a Vitamin C supplement, we have a great solution for you.
The Crane & Carbon Vitamin C is excellent because it offers flexibility in dose, allowing you to take it in 500mg increments and it is supported by food-based enzymes that are naturally rich in Vitamin C. Taking more than 500mg at a time is not recommended - it's very unlikely that your body will absorb more than that at once. You can take 1 capsule every 3-4 hours if your goal is the maximum daily dose. Our supplement contains 60 capsules and is only $15.