Vitamin C, also known as ascorbic acid, is a nutrient that contributes to our physical health and well-being. Popular for its multiple benefits, it helps to improve the immune system and serves as a powerful antioxidant. It is essential for maintaining healthy skin and producing collagen.
In the Philippines alone, the importance of this vitamin has risen, particularly in the wake of the COVID-19 pandemic. As individuals have become increasingly health-conscious, they are actively looking for different ways to strengthen their immunity. Now, let’s get into the best sources of ascorbic that is found in the country. We’ll highlight in this guide, both the native fruits and dietary supplements that have this vitamin. Let’s start!
What is Vitamin C?
So what exactly is this vitamin? Well, it is a water-soluble organic compound that our bodies cannot produce on their own. That is why it is necessary to obtain it through our diets instead.
Ascorbic acid is involved in various bodily functions. This includes the production of collagen, neurotransmitters, and certain hormones. On top of this, it provides protection against cellular damage caused by free radicals.
Health Benefits of Vitamin C
Immune System Support
A well-known advantage of this vitamin is its ability to enhance immune function. It’s able to do this by encouraging the production of white blood cells, which are needed for combating infections.
During flu seasons or health crises like pandemics, make sure you get adequate intake. It’s vital for sustaining a strong immune response.
Antioxidant Properties
As an antioxidant, this nutrient works to neutralize free radicals in the body. This action helps to alleviate oxidative stress and may reduce the likelihood of chronic illnesses like heart disease and cancer.
Skin Health and Collagen Production
Ascorbic acid is fundamental for synthesizing collagen. A protein molecule that helps maintain skin elasticity and integrity. It also supports wound healing and can mitigate skin damage resulting from UV exposure.
Indigenous Fruits Rich in Vitamin C
Bignay
Bignay (Antidesma bunius) is a small berry native to Southeast Asia, including the Philippines. With its tangy flavor, it’s often made into jams and drinks. Studies indicate that bignay berries are packed with ascorbic acid. This makes them an excellent addition to a nutritious diet.
Lipote
Another noteworthy indigenous fruit is lipote (Syzygium polycephalum). Known for its distinct taste and aroma, lipote features prominently in traditional Filipino dishes and desserts. Research shows that this fruit is particularly rich in the said vitamin. This contributes to immune health while potentially offering anti-inflammatory benefits.
Calamansi
Calamansi (Citrus microcarpa) is a beloved citrus fruit in Filipino cooking. It is celebrated for its zesty flavor. Often utilized as a condiment or flavor enhancer, calamansi juice has high levels of ascorbic acid. One serving can fulfill over 30% of an adult’s daily requirement.
Other Common Fruits
Mango
Mangoes are a well-known favorite tropical treat. They also provide a substantial amount of this vitamin. One mango can deliver nearly 100% of the daily recommended intake for adults. In addition to their delightful sweetness, mangoes are rich in fiber and vitamin A.
Pineapple
Pineapples are another widely enjoyed fruit that has a high volume of this vitamin. Often eaten fresh or used in culinary creations and drinks, pineapples also contain bromelain—an enzyme noted for its anti-inflammatory properties.
Lanzones
Lanzones, known scientifically as Lansium parasiticum, holds a special place in the hearts of many Filipinos. These delightful fruits are typically in season from September to November. With their silky, translucent flesh, they’re also packed with antioxidants. Just a few of these fruits can provide you with your daily dose of vitamins.
While it’s always best to get nutrients from whole foods, dietary supplements can be a helpful alternative. Particularly, for those who struggle to meet their nutritional needs through diet alone.
Types of Vitamin C Supplements Available
Although getting nutrients from food is the gold standard, supplements can be vital for those who need a little extra help. There are several forms of this vitamin supplement on the market:
Ascorbic Acid
This is the most prevalent type found in supplements. It’s effective but might upset the stomach for some people.
Sodium Ascorbate
A gentler version that’s easier on the stomach. This is suitable for anyone who finds regular ascorbic acid too harsh.
Liposomal Vitamin C
This innovative form is encapsulated in liposomes. It helps improve absorption and may provide better bioavailability than traditional alternatives.
When selecting a supplement, think about how well your body absorbs it and how it reacts to different forms.
Incorporating Local Fruits into Your Diet
Here are some fun and tasty ways to incorporate high-ascorbic fruits into your meals:
Smoothies
Blend bignay or calamansi with yogurt or coconut milk. It makes for a refreshing drink that packs a punch.
Salads
Toss in slices of mango or pineapple to add a sweet twist to your salads.
Desserts
Use lipote or calamansi juice as toppings or flavorings for delightful desserts like sorbets or puddings.
Key Takeaway
Vitamin C is an essential nutrient that supports our health and well being. With plenty of natural sources available (especially unique indigenous fruits from the Philippines), there are numerous delicious ways to fulfill your daily requirements.
What’s more, dietary supplements provide a convenient way for those who might need an extra boost. Embracing both local produce and quality supplements lets more Filipinos effectively improve their immunity and overall health.
