Vitamine C, Your First Line Of Defence

Vitamin C – Your First Line of Defense

In the world of essential nutrients, few are as famous — and as misunderstood — as vitamin C. Known mostly for its role in immune health, vitamin C is actually involved in a wide range of body functions. And unlike many animals, humans can’t produce it on their own. That means we need to get it from food — and we need it often.

What Is Vitamin C?

Vitamin C, also called ascorbic acid, is a water-soluble vitamin and powerful antioxidant. It helps protect cells from damage, supports healing, and keeps your body functioning properly. Unlike fat-soluble vitamins (like A, D, E, and K), vitamin C isn’t stored in the body for long — so a regular supply is essential.

---

Why It’s Essential

Here are just some of the things vitamin C does in your body:

Strengthens your immune system – helps white blood cells function and protects them from damage

Builds collagen – supports skin, bones, joints, blood vessels, and wound healing

Supports iron absorption – helps your body absorb plant-based (non-heme) iron

Fights free radicals – protects cells from oxidative stress

Keeps your brain sharp – involved in neurotransmitter production (like dopamine and serotonin)

Without enough vitamin C, the body can’t maintain its basic structure or defenses.

---

Who Needs It Most?

Everyone needs vitamin C, but some people require even more:

Smokers – smoking depletes vitamin C rapidly

People under stress – chronic stress increases oxidative damage

The elderly – reduced absorption and increased needs

Pregnant and breastfeeding women – higher metabolic demands

People with chronic illness – due to increased inflammation and tissue repair needs

Children also need steady intake for growth and immune development.

---

Signs of Deficiency

Vitamin C deficiency isn’t always obvious at first. Here are signs to watch for:

Fatigue and low energy

Slow wound healing

Frequent colds or infections

Bleeding gums or tooth loss

Easy bruising

Rough, dry, or bumpy skin

Joint pain

Iron-deficiency anemia

In severe cases: scurvy

Scurvy — the disease once common among sailors with no access to fresh food — is simply the end stage of vitamin C depletion. It can still occur today when diets rely too heavily on processed food.

---

Where to Find It in Real Food

The good news: vitamin C is abundant in fresh fruits and vegetables — especially when they’re local, seasonal, and chemical-free.

Cooking can reduce vitamin C, so eating some of these foods raw or lightly steamed is ideal.

---

How Much Do You Need?

While official recommendations vary, aiming for 500–1,000 mg per week (or 70–120 mg daily) is a good range for most people. That’s easy to achieve with Real Food — even easier when guava is in season.

Example:

1 guava (~250g) = over 500 mg of vitamin C

Add some broccoli, bell peppers, and citrus — you’re covered

Should You Avoid Supplements?

While vitamin C supplements are generally safe — and high doses are often used therapeutically — the best baseline source remains whole food. Natural vitamin C comes with flavonoids and co-nutrients that enhance absorption and reduce oxidative side effects.

Overdosing through food is virtually impossible. Even high-dose supplements (up to 2,000 mg/day) are safe for most people. Some may experience mild digestive upset at very high doses, but the body typically eliminates excess through urine.

In short: real food first, supplements when needed — and no fear of fresh guava!

Bottom Line

Vitamin C is a foundational nutrient for healing, resilience, and repair. It’s not just about avoiding colds — it’s about building a body that’s strong, elastic, and defended from the inside out.

Eat fresh. Eat seasonally. And enjoy nature’s vitamin C powerhouse — like a ripe guava fresh from the tree.