Veggie Blog

Vitamin C

Vitamin C is one of the most important vitamins for your body. It supports your immune system and prevents deficiency diseases such as scurvy. You can take this vitamin with or without food, as it comes in supplement form and in many different juices. Along with being found in supplements, you can find vitamin C in broccoli, peppers, oranges, lemon juice, mustard greens, cauliflower, papaya and parsley.

How much you need

Research has shown that there are no extra benefits from taking huge amounts of this vitamin: the body gets rid of the excess, and very large doses can cause stomach upset and diarrhea. The upper limit is 2,000 mg a day. On the other hand, you should not be short of the vitamin either. The most common signs of a deficiency in vitamin C include swollen or bleeding gums, an unexplained weakness and nosebleeds. Severe deficiency is rare today, with the most common reasons being a very poor diet, smoking and alcoholism.

Tendons and ligaments throughout your body need vitamin C, which the body uses to make collagen and keep tissue strong. Healthy adults usually get enough from food: the recommended amount is 75 mg a day for women and 90 mg for men (35 mg more for smokers). Vitamin C and vitamin E are both antioxidants, but there is no good evidence that you need to take supplements of both together, so check with your doctor first.

Vitamin C is an antioxidant that is used in many skin care products, and it takes part in the way your skin repairs itself. Eating enough of it is good for your skin, but it does not replace sunscreen: UV damage is best prevented with sunscreen, clothing and shade. The evidence that vitamin C and vitamin E together can reverse skin damage or heal scars is limited.

Where to find it

You can find vitamin C in many fruits and vegetables. Oranges are a well-known source, but red peppers contain even more, and kiwi fruit, strawberries and broccoli are good sources too. One glass of orange juice gives you roughly 100 mg, which is about the daily recommendation, and an orange eaten whole gives you fiber as well. Juice also contains a lot of sugar, so there is no need to drink several glasses a day.

If you want more vitamin C in your diet, you can take vitamin supplements, but most people do not need them. When you look at the labels in the store, check how much vitamin C is in the supplement and how it works. Time-released supplements of vitamin C have not been shown to work better than ordinary ones, so there is no need to pay extra for them. As long as you eat fruit and vegetables every day, your health and immune system will be in good shape.

A full detox plan for body, mind and spirit

What does “detox” mean in a holistic plan?

Holistic living is the idea that your physical health, your state of mind and your sense of meaning are connected, so looking after only one of them leaves the others behind. A “full detox” for body, mind and spirit takes that idea one step further and asks you to clear out whatever weighs you down in all three areas. Many people like the idea, especially when they are busy paying bills, meeting deadlines and earning a living, and have had little time to ask how they really feel.

First, it helps to be clear about the word. In everyday talk, detox means getting rid of toxins that have built up in the body. Your body already does this around the clock: the liver, kidneys, intestines, lungs and skin all remove waste. Commercial detox products and strict cleansing diets are a different matter. A US government agency that studies complementary health, the National Center for Complementary and Integrative Health, reports that reviews found no compelling research that detox diets remove toxins or help with weight control, and that some programs have been unsafe or falsely advertised.

What can you do for the body?

The sensible part of any body detox is to give your organs less to deal with and the right support to do their job. Cut back on alcohol, tobacco and sugary drinks, eat plenty of vegetables, fruit, beans and whole grains, drink enough water, move every day and sleep well. Some people notice clearer skin, steadier energy and more regular bowel movements after a few weeks of eating this way. Those results come from the ordinary habits, not from a special product.

If you want to look more closely at the physical side, read our post on body cleansing and detox for body and mind, and what to check before you buy any detox product.

Why does the mind need attention too?

Mind and body affect each other. Stress that goes on for weeks or months is linked to changes in the immune system and can leave you feeling run down, and constant worry makes it harder to sleep, which in turn changes how you eat and how much energy you have. The field that studies these links is called psychoneuroimmunology. It is a genuine area of research, although it is still young and the findings are not always clear-cut.

“Detoxing the mind” is best understood as managing stress and clearing mental clutter. One method is visualization, also called guided imagery. You are taught to picture a calm place, or to imagine healing energy flowing to a part of the body that needs rest. It can help you relax and feel more in control, and a trained therapist or teacher can guide you. It does not replace medical treatment, though, and nobody should rely on it alone to deal with an illness.

Where does the spirit fit in?

Spirituality means different things to different people. For many it is faith and prayer, which is part of almost every religion in the world. For others it is time in nature, quiet reflection or gratitude. There is no single correct way to pray or reflect: you can do it in any place and in any posture, as long as it feels genuine to you. What matters most is finding a practice that you will actually keep up.

Is a full plan a good idea?

It can be, if you treat it as a way of living and not a quick fix. Pick one small change in each area, for example one extra vegetable at every meal, five minutes of quiet breathing, and a weekly walk or time of prayer, and keep it up for a month before adding more. If you have a medical condition, are pregnant or take regular medication, talk to your doctor before you change your diet or start fasting. Professional help from a doctor, dietitian, counselor or spiritual guide can make a real difference. Be wary of any program that promises to cure a disease or that pushes expensive products. For simple daily practices for the mind and spirit, see our post on whether a mind and spirit detox is worth trying.

Everyone needs a steady supply of vitamins and minerals to stay well. A balanced diet usually provides them, but in some people, and in some stages of life, the supply runs short. The signs can be vague and easy to miss, which is why it pays to know who is at risk and what to do about it, before you reach for a bottle.

What causes a deficiency?

The usual causes are a limited or poor diet, illnesses or surgery of the digestive tract that reduce absorption, and some medicines. Vitamin B12 is a good example. The NIH says that causes of B12 deficiency include difficulty absorbing B12 from food, a lack of intrinsic factor, surgery on the digestive tract, long-term use of medicines such as metformin or proton pump inhibitors, and a diet that provides too little.

What are the signs?

They depend on the nutrient, and many are general. According to the NIH, a lack of B12 can cause fatigue, pale skin, palpitations, a sore tongue and neurological changes. Iron deficiency anemia can cause weakness, fatigue and difficulty concentrating. Vitamin D deficiency can lead to rickets in children and to osteomalacia, in which bone is defectively mineralized and weak, in adults. Feeling tired is very common and has many other causes, such as poor sleep and stress, so it should not be assumed to be a vitamin shortage. That is why a blood test is more useful than guesswork.

Who is most at risk?

People who follow vegetarian or vegan diets have a higher risk of vitamin B12 deficiency, because the natural food sources of B12 are limited to animal foods. Reliable plant sources are fortified foods such as breakfast cereals and nutritional yeast, or a supplement. Iron needs are also higher for people on vegetarian diets, since the iron in plant foods is not absorbed as well, and the NIH puts the requirement at 1.8 times that of people who eat meat. For B12, others at risk include older adults, people with pernicious anemia or other digestive disorders, and those who have had stomach or bowel surgery. Read our guides to vitamins and your health and vitamin C for more on individual vitamins.

How is a deficiency found and treated?

Your doctor can order blood tests. For B12, the level in the blood is usually measured, and a second marker, methylmalonic acid, can confirm the diagnosis when the result is borderline. Treatment depends on the cause. Vitamin B12 deficiency is typically treated with injections, because they bypass any barriers to absorption, and doctors may choose other options in milder cases. Do not try to catch up by taking huge doses. The NIH points out that taking more than you need costs more and might raise your risk of side effects.

Can supplements prevent disease?

You may read that a mix of vitamins protects against cancer and heart disease. The research does not support that. For community-dwelling, nonpregnant adults, the U.S. Preventive Services Task Force recommends against beta-carotene or vitamin E supplements to prevent cardiovascular disease or cancer, and it finds the evidence insufficient to judge multivitamins or single and paired nutrient supplements for this purpose. See the Task Force recommendation for details. A supplement can help when you have a proven need, but it is not a substitute for food.

So if you often feel tired, or you follow a restricted diet, make an appointment and ask about testing. The NIH fact sheet on vitamin B12 is a good place to read up on what to ask.

Anyone who has tried to lose weight has met them: a long shelf of diet books, each with testimonials and a bold promise. Some people choose a plan because they want a better body, others because they are unhappy with their health, and others simply to stay fit. With so much publicity, it is easy to feel confused about which one to follow. Here is a short, neutral summary of ten well-known plans, followed by what research says about them.

What do the low-carbohydrate and low-fat plans ask you to do?

Atkins: A low-carbohydrate plan, which starts with a very strict first phase of about 20 grams of net carbohydrates a day. You eat meat, eggs, cheese and low-starch vegetables and avoid bread, pasta and sugar. Critics point out that it can be low in fiber and high in saturated fat unless you choose carefully. See our posts on the basics of the Atkins diet and overcoming plateaus on Atkins.

The Carbohydrate Addict’s Diet: Based on the idea that some people crave carbohydrates. You eat two low-carbohydrate meals each day and one balanced “reward meal” that includes carbohydrate foods.

Choose to Lose: Uses a daily “fat budget” and encourages low-fat foods, with vegetables, fruit and grains on the menu. Because it is low in fat, it is generally considered a healthy approach.

What about the balanced and group plans?

DASH: Short for Dietary Approaches to Stop Hypertension. It was designed to lower blood pressure and is rich in vegetables, fruit, whole grains and low-fat dairy and low in sodium. It is a well-researched, balanced pattern, though it was not designed as a weight loss plan.

Eat More, Weigh Less (Dr. Dean Ornish): A vegetarian plan that is very low in fat and high in fiber, with nonfat dairy and egg whites allowed. It is rich in whole plant foods, so it suits vegetarians, but it can be hard to follow, and if you leave out dairy and eggs altogether you need a reliable source of vitamin B12.

The Pritikin Principle: A low-fat, high-fiber plan focused on unrefined whole grains, vegetables, fruit and legumes, with limited lean animal protein.

Volumetrics: Created by nutrition researcher Barbara Rolls, it focuses on foods that are low in calorie density, such as soup, vegetables and fruit, which fill you up for fewer calories. It is considered a sensible, flexible approach.

The Zone: A plan that sets out meals with about 40% of calories from carbohydrates, 30% from protein and 30% from fat. It is rich in vegetables and fruit, but it takes careful measuring.

Weight Watchers: A group program that assigns foods a point value and lets members plan their own meals. Its main feature is the support and accountability of regular meetings.

Is there a plan to be wary of?

Eat Right for Your Type: This plan assigns foods to you according to your blood type. We do not recommend it, because a 2013 systematic review found no evidence that it improves health.

Which one is best?

There may not be a winner. A 2014 analysis of 48 randomized trials, published in JAMA, found that people on low-carbohydrate and low-fat named diets lost significant weight, and that the differences between the individual diets were small. The authors concluded that any diet that a person will stick to is a reasonable choice. For most people, then, the question is not “Which plan is best?” but “Which one can I follow for years?”

What should you check before you start?

Check the basics before you start: a plan should include a variety of foods, give you enough nutrients and not make claims that sound too good to be true. Talk to your doctor if you have a medical condition. Our posts on a healthy diet for weight loss and the weight loss plan to aim for can help you take the next step.