The Vitamins: Vitamin C

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The second part of this series covers vitamins, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Vitamin C is partially responsible for helping humans discover the link between vitamin deficiency and poor health. The connection between vitamin C and scurvy was identified by the British physician James Lind in the mid-18th century, long before the vitamin itself was isolated. Lind conducted experiments on sailors, which showed that citrus fruits could cure scurvy, although the active component (vitamin C) and its chemical nature were not known at the time.

Vitamin C was discovered in 1912 by the Hungarian biochemist Albert Szent-Györgyi, although he initially did not identify the substance as vitamin C. It was part of his research into the components of the adrenal gland. Later, in 1928, he isolated a substance from adrenal glands which he called hexuronic acid. This substance was later confirmed to be vitamin C.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is vital for human health. It plays several roles in the body:

1. Antioxidant Function

Vitamin C is a powerful antioxidant, helping to protect cells from damage caused by free radicals, which are unstable molecules that can harm cellular components and contribute to aging and diseases.

2. Collagen Synthesis

Vitamin C is important for the synthesis of collagen, a structural protein that is a key component of connective tissues, including skin, bones, tendons, and ligaments. This makes it important for wound healing and maintaining the integrity of skin and other tissues.

3. Immune Function: 

Vitamin C enhances the immune system by supporting various cellular functions of both the innate and adaptive immune systems. It also promotes the proliferation and function of lymphocytes and phagocytes.

4. Absorption of Iron

It enhances the absorption of non-heme iron (the type of iron found in plant-based foods), helping to prevent iron deficiency anemia.

5. Neurotransmitter Synthesis 

Vitamin C is involved in the synthesis of neurotransmitters such as norepinephrine, which are essential for brain function and mood regulation.

6. Regeneration of Other Antioxidants 

It helps regenerate other antioxidants within the body, including vitamin E.

Sources of Vitamin C

Vitamin C is found naturally in a variety of fruits and vegetables. These are all good sources of Vitamin C which are Kaufmann Diet-friendly:

– Citrus fruits (lemons, limes, grapefruits)

– Strawberries

– Kiwifruit

– Bell peppers

– Broccoli

– Brussels sprouts

– Spinach

– Kale

The recommended dietary allowance (RDA) for vitamin C varies by age, gender, and life stage, but generally, adults are advised to consume around 75-90 mg per day, with higher amounts recommended for smokers and individuals under stress. While vitamin C is generally safe, excessive intake (usually above 2,000 mg per day) can cause gastrointestinal discomfort, including diarrhea, nausea, and abdominal cramps.

A lack of vitamin C can lead to scurvy, a condition characterized by symptoms like fatigue, gum inflammation, joint pain, and poor wound healing. Vitamin C supplements are available and can be beneficial in cases of deficiency or increased need. However, if you are on the Kaufmann Diet and including fruits and vegetables like those mentioned above, you are likely getting a sufficient amount from your diet. 

The Anti-fungal Activity of Vitamin C

Vitamin C is primarily known for its antioxidant, immune-boosting, and tissue repair properties, but it also exhibits some anti-fungal activities. The anti-fungal properties of vitamin C are believed to stem from its ability to disrupt the cell walls of certain fungi, create an inhospitable environment for fungal growth, and enhance immune response.

In research settings, high concentrations of vitamin C have been shown to inhibit the growth of certain types of fungi. These studies often involve in vitro experiments or are conducted under specific clinical conditions. For example, vitamin C might help reduce the growth of Candida in the laboratory setting.

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