
So here we are in November, how did that happen? Dark nights, Strictly on the TV and a box of tissues at the ready. As before you know it the kids are bringing home all those wonderful cold viruses circulating through the household. I know what I used to do.
The minute I’d detect a sniffle, a sore throat or blocked nose, my strategy would be to get ahead of it with a big hit of Vitamin C. So, I would reach into the medication cabinet for one of those lurid orange tablets drop them into a glass of water. I’d spend a pleasant minute or 2 watching then dissolve and fizz and then would knock back the sickly sweet drink.
Like many, I was lured in by the big number of the front of the packaging, a 1000mg of Vitamin C – like I actually knew what that meant. It’s a big number, not that I knew then what the vitamin C content of an actual orange was – or anything for that matter. But it sounded a lot, right? And that orange fizz and sweet taste – well there’s a hint of orange in there somewhere – so it must be better than an actual orange, or at least as good without the huge effort to peel the thing.
But have you ever noticed having to run to the bathroom soon after having one of these high dose vitamin C supplements. Well, its not that you have suddenly developed some weird gut problem, and you don’t have an intolerance to vitamin C – but there is such a thing as bowel tolerance to Vitamin C. Which means it is an actual thing that your bowel has a limit to how much Vitamin C that it can tolerate, before the bowel loosens and the urgency kicks in. But you still get that big hit of Vitamin C, right? Well maybe not if much of it is passing straight through you and out into the toilet.
But the other point is pausing a moment and think about what else is in the Vitamin C effervescent supplements; bulking agents, artificial sweeteners, flavouring agents, stabilizers and fillers (eg sorbitol and maltodextrin) and colouring agents – it doesn’t take a biochemist to work out that no such chemical agents are present in natures high Vitamin C fruits of oranges, kiwi’s and berries.
But what the natural, wholesome fruit has over any vitamin C supplement is fibre and it’s worth noting its role in aiding the absorption of the vitamin content.
1. Fibre Slows Digestion:
The soluble fibre in fruits (like pectin) slows the digestion process. This can lead to a more gradual release of vitamins and other nutrients, allowing the body more time to absorb them.
Example: Vitamin C and antioxidants from fruits like oranges or berries are absorbed at a steady rate.
2. Fibre Maintains Blood Sugar Balance:
Fibre helps regulate blood sugar by slowing glucose absorption. This stable environment can indirectly support better absorption of certain nutrients that require consistent digestive function.
3. Prebiotic Benefits of Fibre:
Some fibres, especially soluble fibres, act as prebiotics, feeding beneficial gut bacteria. A healthy microbiome supports optimal absorption of vitamins which are influenced by gut health.
Vitamin C is a water-soluble vitamin which means it is not stored by the body. It is worth noting that when our bodies are under stress - either work / life stress, or fighting infection, the body demands greater levels of Vitamin C for restorative healing and repair. This all means it is important to ensure we are getting adequate amounts from the food in our diet.
So next time you feel that nose blocking, sore throat and head throbbing switch to simple, natural, wholesome fruit and veg to get a healthy dose of vitamin, minerals and fibre to give your body the boost it needs to fight any incoming stressor. Here are the top performers in Vitamin C content.
Top sources of Vitamin C (per 100g)
- Broccoli - 79mg
- Green Pepper – 120mg
- Kale – 71mg
- Orange – 52mg
- Papaya – 60mg
- Red Peppers – 126mg
- Strawberries – 57mg
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