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Now is the time to pay attention to your Vitamin C intake. This a Kitchen Table Nutrition Class I just taught today.

Now is the time to optimize both Vit C and Vit D levels. Here is a Kitchen Table Class I taught just today
Benefits of Vitamin C and The Best Sources
First let me help put things in perspective about the C Virus and urge you to remain out of fear and panic. Breathe and stay calm.
The flu has killed more than 100 children this year. The CV count is at 22. The country hit the worst is China.
Wash your hands…and don’t use hand sanitizer at home! Use On Guard

The Top Ways to support your immune system are: (besides Vit C)
• Zinc
• Elderberry/Sambuca
• Optimal Vit D levels
• Garlic
• Coconut oil and ACV
• Bone Broth
• On Guard (from doTerra) hand wash and other forms
Vitamin C is one of the most widely recognized nutrients. When most people think of vitamin C, their thoughts immediately jump to immune support. That’s completely expected, considering vitamin C is essential for supporting the body’s natural defense system—but it does a lot more!
During winter months it is wise to eat/take more Vitamin C to stave off immune issues. In times like this (Corona virus) it is advisable to increase your intake as well. We eat an abundance of foods high in Vit C, but sometimes we need extra support.
Vitamin C acts as a potent antioxidant that promotes cardiovascular health, and it supports the formation of collagen and L-carnitine, as well as certain neurotransmitters. Vitamin C is also involved in protein metabolism, and it may help boost absorption of non-heme iron.
Heme iron is found only in meat, poultry, seafood, and fish…heme iron is the type of iron that comes from animal proteins in our diet. Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds.
Vitamin C Benefits
• Vitamin C as an Antioxidant: Vitamin C provides important antioxidant support, helping protect cells from oxidative stress and the effects of free radicals, and it may also help regenerate other antioxidants within the body.1
• Vitamin C, also known as ascorbic acid, is necessary for the growth,
development and repair of all body tissues. It's involved in many body
functions, including formation of collagen, blood vessels, absorption of
iron, the immune system, wound healing, and the maintenance of bones,
cartilage, and teeth.
• Vitamin C for Heart Health: Research suggests that high intakes of foods rich in vitamin C may help support heart health. The cardiovascular benefits of vitamin C may be linked to its role as an antioxidant.
• Vitamin C Benefits for Weight Loss: People with adequate levels of vitamin C oxidize 30% more fat during moderate exercise than those with low vitamin C levels. And there is some correlation between vitamin C levels and body mass.2 Some researchers believe that low levels of vitamin C may cause us to be more resistant to losing fat.
• Benefits of Vitamin C for Skin: Higher intakes of vitamin C may be associated with anti-aging benefits, including reduced wrinkle formation and reduced dryness. These benefits may be due, in part, to the role of vitamin C in healthy collagen synthesis. You may also gain skin benefits from vitamin C serums or topical vitamin C skin creams.
• Vitamin C and L-Carnitine: L-Carnitine is an amino acid that plays a role in energy production. Our bodies produce it naturally, but low vitamin C levels have been linked to lower production of this important amino acid.
• Vitamin C and Neurotransmitters: Vitamin C is required for your body to carry out the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine, and low vitamin C levels may increase tissue vulnerability to free radicals and the effects of oxidative damage.
• Vitamin C and Protein Metabolism: Vitamin C plays a role in breaking down proteins in the body.1
• Vitamin C Benefits for Men: Vitamin C is a popular supplement for men due to many of the benefits mentioned above, including skin benefits, heart health, protein metabolism and antioxidant support, but one study suggests vitamin C may positively impact sexual health as well.
• Vitamin C lowers blood pressure: in both healthy adults and those with high blood pressure.

• Vitamin-C-rich foods: and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

• Vitamin C can improve: the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

• Vitamin C may boost immunity: by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.

• Low vitamin C levels: have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.

Which Type of Vitamin C is Best?
Given the many benefits of vitamin C, it isn’t surprising that vitamin C supplements are popular. But if you’ve compared vitamin C supplements, you have probably noticed that there are several different forms of vitamin C supplements out there, and you may wonder which form of vitamin C is best. Choosing the best nutritional supplements often comes down to bioavailability, which is how much of the nutrient you ingest versus how much of it your body actually absorbs. So, which type of vitamin C is absorbed best?
The Types of Vitamin C
The form of vitamin C most frequently used in supplements is ascorbic acid, which has a bioavailability that is equivalent to the vitamin C that naturally occurs in foods like orange juice and broccoli. If consumed in large quantities, ascorbic acid supplements can cause gut upset.
Other types of vitamin C include:
• sodium ascorbate (a mineral ascorbate)
• calcium ascorbate (a mineral ascorbate)
• other mineral ascorbates (it’s a long list!)
• ascorbic acid with bioflavonoids
• combination vitamin C products that blend different forms
Some studies have shown minor differences in absorption rates between the various types of vitamin C, but the body of research surrounding vitamin C supplementation reflects high absorption no matter which form you choose. These findings paired with the low cost of ascorbic acid led researchers to conclude that ascorbic acid is the preferred type of vitamin C supplement for maintaining C levels. But keep in mind that if you opt for mineral ascorbates, you may get more than just vitamin C. Always check product labels to see how much vitamin C and other minerals are in each dose so you can factor that into your overall supplementation routine.
Synthetic vs. Natural Ascorbic Acid
Ascorbic acid occurs naturally in many fruits and vegetables, so you can get your daily vitamin C intake from foods too. But if you have trouble meeting your daily intake requirements of vitamin C from food alone, ascorbic acid supplements can help you fill that gap. There are no bioavailability differences between the ascorbic acid in your morning glass of orange juice and synthetic ascorbic acid in vitamin C supplements. They are chemically identical.
So, whether you get your vitamin C from red bell peppers (surprisingly high in vitamin C!) or a supplement, you’re set. But, remember that foods high in vitamin C often contain other healthy nutrients as well. Here are some healthy foods that are high in vitamin C.
Foods High in Vitamin C1
• Red peppers (95 mg per ½ cup)
• Orange juice (93 mg per ¾ cup)
• Oranges (70 mg in 1 medium orange)
• Grapefruit juice (70 mg per ¾ cup)
• Kiwifruit (64 mg in 1 medium kiwi), mango and papaya
• Green peppers (60 mg in ½ cup)
• Broccoli (51 mg per ½ cup of cooked broccoli)
• Strawberries (49 mg per ½ cup)
• Brussels sprouts (48 mg per ½ cup)
• Green/red chile
• Sweet potato
• cantaloupe

• cauliflower

• kale
• tomatoes
• Polyphenols (colorful foods all contain some Vit C)

Vitamin C Dosage: How Much Vitamin C Should You Take?
The amount of vitamin C you take as a supplement, will depend on how much you already get from your diet. The minimum recommended daily intake of vitamin C for healthy adults is between 65 mg and 90 mg per day, and smokers need 35 mg more per day than nonsmokers. Here are the recommended dietary allowances (RDAs) of vitamin C for each age group from the National Institutes of Health (NIH) Office of Dietary Supplements.
Recommended Dietary Allowances (RDAs) for Vitamin C These are all below optimal levels of Vitamin C
• 0-6 months (40 mg)
• 7-12 months (50 mg)
• 1-3 years (15 mg)
• 4-8 years (25 mg)
• 9-13 years (45 mg)
• 14-18 years (75 mg for males, 65 mg for females)
• 19+ (90 mg for males, 75 mg for females)
• Pregnant females between 14-18 (80 mg)
• Nursing females between 14-18 (115 mg)
• Pregnant females 19+ (85 mg)
• Nursing females 19+ (120 mg)
• Smokers (add 35 mg to above dosages)
Very High Doses of Vitamin C Does Not Increase Bioavailability
You might think that taking high doses of vitamin C would mean you absorb more of it, but that isn’t necessarily the case. The body carefully controls the amount of ascorbic acid circulating in your system throughout the day, excreting any excess once you meet your body’s needs. Ingesting extremely high doses of more than 1,000 mg will not equate to more bioavailable ascorbic acid in the body. Very high doses, except for Liposomal C, usually lead to gut problems.
There are exceptions, however. At the direction of a doctor, smokers and those regularly exposed to secondhand smoke, people with a severely limited diet, and individuals with health conditions that inhibit absorption of vitamin C may need increased supplementation. In those cases, liposomal vitamin C may help.
Liposomal Vitamin C—recommended form to fight the C virus (or any virus for that matter!) My recommendation.
For those who need very high doses of vitamin C, liposomal vitamin C may be an option. Liposomes are tiny microscopic “bubbles” formed by phospholipids that act as carriers to deliver active agents right into cells and tissues. This is meant to provide optimal bioavailability for those who need very high doses.
Best Vitamin C Supplements
Vitamin C supplements are available in many forms—from vitamin C tablets or pills to vitamin C powders, liquid vitamin C supplements or liposomal vitamin C.
A Vitamin C powder is an option if you are tired of adding another pill to your regiment or you have trouble swallowing pills
There are Pure Vitamin C Powders on the market. It is the perfect way to get this essential vitamin for those who have trouble swallowing pills or simply enjoy the convenience of mixing supplements into beverages and smoothies. This water-soluble vitamin dissolves easily, letting you turn almost any beverage into a vitamin-C powerhouse.
Supplementing vitamin C doesn’t have to be confusing—luckily, vitamin C is one of the most straightforward nutrients and you have plenty of options for getting your daily dose

**A quick note about the one Food found in all 6 Blue Zones: The Sweet Potato!
The Blue Zones are: Sardinia. Okinawa, Japan. Loma Linda, California, Ikaria, Greece, and Nicoya Peninsula, Costa Rica.

It is an orange root vegetable native to the Americas. It is rich in C, B6, potassium,

calcium and iron. A powerful antioxidant, it is full of beta-carotene, which the body

converts into Vit A. High in both soluble and insoluble fiber, it helps regulate the

digestive system. Apparently dogs benefit from the addition of sweet potato to their

diet! (cooked)