People of British descent who visit the United States sometimes refer to themselves by the slang term ‘limey’. Although no one likes to be called a derogatory-sounding name, this particular name can actually be a form of compliment, even if the speaker doesn’t know why. In the 18th century, sailors in the British Royal Navy sailed the world on sailing ships, requiring weeks and months at sea without fresh food to eat.
The vitamin C deficiency that resulted from this practice caused sailors to contract a sometimes fatal disease called scurvy. Scurvy causes bleeding, poor wound healing, loss of hair and teeth, and joint pain. In fact, the list of potential ailments due to a vitamin C deficiency is long, including anemia, bleeding gums and nose, inability to fight infection and gingivitis, easy bruising, joints swollen and painful and weakened tooth enamel. In response, the British navy stocked their ships with lemons and limes and included the juice of these fruits in the meals of their ship’s sailors. The ‘limeys’ were able to keep their vitamin C intake high enough for their sailors to stay healthy during long voyages.
Vitamin C is not manufactured by other elements within the body, so we must rely on dietary sources to maintain an adequate supply. Fortunately, you can find a wide variety of foods rich in vitamin C. Vitamin C is water-soluble and is not stored in the body. Excess amounts are eliminated through the urine and we must maintain a constant supply to support normal growth and development.
Your body uses vitamin C to build new tissue, especially skin, tendons, ligaments, and blood vessels. This helps it heal better from injuries and repair damage to cartilage and bones. Vitamin C is an important antioxidant that helps prevent damage from oxidizing agents or free radicals in the body. Its antioxidant properties extend beyond itself in that vitamin C helps restore other antioxidants, including vitamin E, after they have been oxidized.
A healthy, nutritious diet that includes a variety of vegetables and fruits at every meal should provide all the vitamin C you need. Long cooking cycles degrade vitamin C from foods, so fresh, raw fruits and vegetables are recommended. Leafy green vegetables like kale and spinach are excellent sources of vitamin C and other important nutrients. Other good vegetable choices include broccoli, Brussels sprouts, cauliflower, bell peppers, cabbage, sweet potatoes, tomatoes, and squash such as butternut squash or acorn squash.
Fruits rich in vitamin C include citrus varieties such as oranges, grapefruit, limes, lemons, and tangerines. Berries, including blueberries, raspberries, strawberries, and lingonberries, are also good sources. Other good sources of fruit are kiwi, mango, papaya, pineapple, and watermelon. Packaged foods may be fortified with vitamin C. Read the labels on breakfast cereals and other packaged foods carefully, as many of these contain very high levels of sugar, which will create other problems that are best avoided. You may also see ascorbic acid or dehydroascorbic acid in the ingredient list to help you identify vitamin C.
If fresh fruit is not available, supplementation can help you maintain your vitamin C levels and keep your immune system strong. Also, higher levels of vitamin C may be required if you are exposed to smoking or for women who are breastfeeding. Vitamin C is thought to help shorten the duration of a cold, but there is no evidence that it prevents the cold itself.