9.5 Vitamins: Vitamin C
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9.5 Vitamins: Vitamin C

October 6, 2019


– WELCOME TO THE FIFTH SECTION
IN OUR SERIES ON VITAMINS, AND THE SECTION IS COVERING
VITAMIN C. SO YOU USUALLY THINK OF VITAMIN C AS SOMETHING
THAT PREVENTS COLDS, WHICH IT DOES AND
WE’LL GET TO THAT. BUT VITAMIN C ACTUALLY HAS A
RANGE OF DIFFERENT FUNCTIONS, VARIOUS FUNCTIONS. ONE OF THE MAIN FUNCTIONS
IS THE MAINTENANCE OF CONNECTIVE TISSUES
AND THIS IS BECAUSE IT’S INVOLVED IN THE
FORMATION OF COLLAGEN. WHAT’S COLLAGEN? COLLAGEN IS A PROTEIN INVOLVED
IN MOST OF THE TISSUES IN OUR BODY AND IF YOU LOOK
DOWN AT YOUR SKIN, WELL, WHAT YOU’RE SEEING
THERE IS COLLAGEN. AND OF COURSE YOU CAN’T
ACTUALLY SEE THE COLLAGEN. AND ALSO IN MANY OF THE OTHER, MANY OTHER CONNECTIVE TISSUES
SUCH AS THE TISSUES THAT SURROUND MUSCLES OR THEY CONNECT
BONE TO BONE SUCH AS LIGAMENTS. IT’S ALSO INVOLVED
WITH A CO-FACTOR IN THE PRODUCTION OF CARNITINE. WE DON’T NEED TO KNOW
EXACTLY WHAT CARNITINE IS, BUT CARNITINE IS
INVOLVED IN THE TRANSPORT OF FATTY ACIDS INTO
THE MITOCHONDRIA. NOW THE MITOCHONDRIA
ARE GENERALLY THE WORK HORSE FOR METABOLISM,
ENERGY METABOLISM, SO IT’S ESSENTIALLY
GOING TO BREAK DOWN THOSE FATTY ACIDS
TO GIVE US ENERGY. SO IT’S A CO-FACTOR IN THE
PRODUCTION OF CARNITINE WHICH HELPS IN TRANSPORTING
THOSE FATTY ACIDS. THE, ANOTHER POPULAR,
I SHOULD SAY WELL KNOWN FUNCTION OF VITAMIN C
IS AS AN ANTI-OXIDANT. AND WE DO THINK OF VITAMIN
C AS AN ANTI-OXIDANT. IT’S THE MAIN, OTHER VITAMIN IT
WORKS WITH IS ACTUALLY VITAMIN E AND IT RESTORES VITAMIN
E TO IT’S ACTIVE FORM. SO VITAMIN C AND
E WORK TOGETHER, VITAMIN E NEEDS VITAMIN C,
SO THOSE TWO VITAMINS C AND E, WORK TOGETHER AS ANTI-OXIDANTS. VITAMIN C DOES SUPPORT
THE IMMUNE SYSTEM SO IT DOES HAVE AN
IMPORTANT FUNCTION IN IMMUNITY AND IT DOES
BOOST IRON ABSORPTION. SO WHAT HAPPENS IN DEFICIENCY? WELL IN A TRUE
VITAMIN C DEFICIENCY, THERE IS A CONDITION
CALLED SCURVY. AND WHAT THIS IS IS A
BREAKDOWN OF CONNECTIVE TISSUE. AND IF YOU LOOK AT
THIS PICTURE HERE, YOU’LL SEE WHERE
THESE BLEEDING GUMS. SO IT’S– YOU DON’T HAVE VITAMIN
C YOU CAN’T MAKE COLLAGEN. COLLAGEN IS PART OF
CONNECTIVE TISSUE, SO THAT’S GOING TO
BE YOUR GUMS AND YOUR SKINS AND YOUR
INTESTINAL [ INAUDIBLE ]. SO IF THAT CAN’T BE FORMED
WHEN IT GOES TO CHANGE OVERS, EVERYTHING IS CONSTANTLY
REMODELING IN YOUR BODY, THERE’S NOT ENOUGH
VITAMIN C THERE, YOU CAN’T REMAKE THAT TISSUE. AT THE END OF BLEEDING,
BLEEDING GUMS, BLEEDING OUT, OPEN SORES,
UNABLE TO HEAL. NOW THIS A WOMAN WITH A
TRUE DEFICIENCY AND YOU ACTUALLY DON’T NEED THAT MUCH
VITAMIN C TO PREVENT SCURVY. AND IN FACT YOU MAY HAVE
READ IN YOUR TEXTBOOKS THE STORY OF HOW THE
BRITISH GOT THEIR NAMES, LIMEYS AND IT WAS BECAUSE
THEY WERE GOING OUT ON THESE LONG MISSIONS ON BOATS,
BUT THEY WEREN’T BRINGING ANY FRESH FRUITS OR
VEGETABLES OR IF THEY DID, THEY WOULDN’T LAST,
THEY WOULD PERISH. SO THE SAILORS WERE
DEVELOPING SORES, BLEEDING SORES, AND
SOMEONE WHO FIGURED OUT THAT IF YOU JUST
A LITTLE BIT OF LIME, LITTLE BIT OF LIME,
SQUEEZE A LITTLE BIT OF LIME THAT IT WOULD
PREVENT THIS CONDITION. THEY DIDN’T KNOW WHAT THE
CONDITION WAS AND THEY DIDN’T KNOW THERE WAS
VITAMIN C IN THE LIME, BUT THEY DID DEVELOP THE NAME
LIMEY FROM THAT PRACTICE. THEY STARTED BRINGING
BIG BAGS OF LIMES ‘CAUSE THEY WOULD NOT
PERISH FOR A LONG TIME. SO SUDDENLY A LITTLE
BIT OF VITAMIN C COULD HELP PREVENT
THIS CONDITION. NOW VITAMIN C IS USED A LOT
FOR THE PREVENTION OF COLDS AND IT’S SOLD THIS WAY,
IT’S MARKETED THIS WAY. I HAVE PEOPLE TELL ME,
YOU KNOW, IT’S WINTERTIME, OH, ARE YOU TAKING YOUR VITAMIN
C? AND I ALWAYS TELL THEM NO. BECAUSE VITAMIN C
DOESN’T PREVENT COLDS. IT IS IMPORTANT THAT
YOU HAVE ALL OF YOUR NUTRIENTS AT ADEQUATE AMOUNTS
IN ORDER TO PROTECT YOURSELF AND TO BUILD UP IMMUNITY TO
PROTECT YOURSELF FROM COLDS. SO THAT, THAT IS TRUE, BUT THAT EXTRA VITAMIN C HASN’T
BEEN SHOWN TO PREVENT A COLD. WHAT IT WILL DO IS
ACTUALLY REDUCE HISTAMINE. HISTAMINE IS A CHEMICAL
THAT MAKES YOU ITCH. SO WHENEVER YOU HAVE
A MOSQUITO BITE, YOU’RE SCRATCHING,
THAT’S A HISTAMINE REACTION. THE VITAMIN C CAN REDUCE THAT, SO IT WILL DECREASE THE
SYMPTOMS ASSOCIATED WITH A COLD. AND SOME OF THE STUDIES HAVE SHOWN THAT IT
CAN REDUCE THE TIME PERIOD OF A COLD MAYBE BY A HALF DAY,
NOT DRAMATIC. BUT IT WILL ACTUALLY
RECOMMEND THAT YOU TAKE VITAMIN
C IN THE WINTER, ‘CAUSE IT’S NOT GOING TO
DO ANYTHING FOR YOU. AGAIN I DO RECOMMEND THAT
YOU HAVE AN ABUNDANCE OF FRUITS AND VEGETABLES TO
HELP YOU OBTAIN ADEQUATE AMOUNTS OF YOUR NUTRIENTS
AND THAT WILL HELP GIVE YOU A BETTER IMMUNITY
AND HELP PREVENT COLDS. BUT OF COURSE EVERYTHING
IS YOUR CHOICE, I JUST WANT YOU TO BE
EDUCATED ABOUT YOUR CHOICE. AS FAR AS TOXICITY IS CONCERNED, I DON’T HAVE A SLIDE FOR THIS
BECAUSE VITAMIN C HAS NOT SHOWN TO BE TOXIC FROM FOOD AND THERE
HAVE EVEN BEEN STUDIES OF HIGH DOSE SUPPLEMENTS WHERE WE REALLY
HAVEN’T SEEN ANY MORE TOXICITY WITH VITAMIN C. IT USUALLY
JUST ISN’T, [ INAUDIBLE ] WE HAVE ENOUGH,
IT ISN’T ABSORBED. WE’RE GOING TO FINISH WITH
SOME SOURCES OF VITAMIN C. YOU KNOW I PUT THE ORANGE IN
THE BIG PICTURE HERE BECAUSE THAT’S WHAT EVERYBODY
THINKS ABOUT VITAMIN C AS A GOOD SOURCE BUT
THAT’S NOT THE ONLY SOURCE. YOU CAN GET VITAMIN C
FROM IT’S GOING TO BE IN SMALL AMOUNTS IN
SOME OF THE FRUITS. SO YOU KNOW I HAVE
STRAWBERRIES AND KIWIS SHOWN HERE BUT
MOST OF YOUR MELONS, CANTALOUPES AND PAPAYAS YOU’RE
ALSO GOING TO HAVE THAT ARE A GOOD SOURCE OF VITAMIN C,
RED BELL PEPPERS. YOU DON’T– IF YOU
DON’T LIKE CITRUS, YOU DON’T HAVE TO FOCUS ON WHICH FRUIT TO GET ENOUGH
VITAMIN C. RIGHT, THAT’S GOING TO BE ALL FOR
THIS SECTION OF VITAMIN C.  

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