9

votes

Would squeezing a lemon or lime into water several times a day fulfill most Vitamin C requirements?

Answered on September 12, 2014
Created November 07, 2011 at 2:37 PM

What is most bioavailable form of Vitamin C as a supplement for those going that route? Thanks.

UPDATE (Fall/Winter): I started with 500 mg/day of Vitamin C supplementation (with Bioflavonoids) and worked up to 4000-6000 mg/day (depending on the day) before I saw GI distress like abdominal pain and/or diarrhea! The hubby went to 6000-8000 mg/day before seeing Vitamin C excess symptoms during winter!

UPDATE (Spring/Summer): In summer when far more local fruits (and veggies) are available we consume about 1000-3000 mg/day of Vitamin C supplementation.

We were both seriously too low! US RDA be damned!

You need to test by increasing by 500 to 1000 mg at time to find your threshold!

7eba3d743671649c1e06cacce0ba4e77

(1423)

on July 12, 2012
at 03:04 AM

Can I ask what kind of symptoms you experienced when you had scurvy?

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on July 10, 2012
at 09:27 PM

Sounds like you may have a lingering infection, it would be good to address that.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on July 10, 2012
at 09:24 PM

@Stephen, good points. Note that Vitamin C has very low toxicity and the body uses Vitamin C when it has it available for fighting viruses, so it seems that a 0.5-1g dose daily is a nice to have, and supplementing more during infections is just helping out your body.

121a16aded2bed8dca492d3c9662ef4c

(1327)

on May 04, 2012
at 04:25 PM

The resistance to vitamin C supplementation comes from several positions. Humans are not goats, or dogs. Early humans would not have had access to those quantities of vitamin C from diet. Humans have very efficient mechanisms for recycling vitamin C. Our ancestors lost the ability for endogenous synthesis as early as 20 *million* years ago. When something disappears like that, there is usually a good reason. With all due respect to Linus Pauling, megadosing vitamin C *may* have benefits, but it is far from natural.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 22, 2011
at 02:31 AM

I don't know either but I don't get the "super" feeling from any other fruit including the berries so often touted as healthy.

7841848bd0c27c64353c583fb7971242

(7275)

on December 22, 2011
at 02:11 AM

There is something about grapefruit that really does it for me, too. I wonder what's in it that makes some of us feel so good? I even notice it when I have a drink of Campari: it's the same sort of mood brightening I get with grapefruit.

8508fec4bae4a580d1e1b807058fee8e

(6244)

on December 22, 2011
at 12:07 AM

According to wikipedia http://en.wikipedia.org/wiki/Sauerkraut there is 15 mg of Vitamin C per 3.5 oz (or 100 grams) of Sauerkraut - that's far less than various agencies (which maybe too low) recommend - 40-100 mg/day per person

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on December 21, 2011
at 05:53 PM

i would have to eat 50 lemons to get the amount of Vitamin C that makes me feel optimal. i completely gave up trying to get this in my diet, i never did eliminate low grade scurvey by diet.i have an older brother that has had scurvey his entire life but wont treat it. his skin is mostly scar tissue from sores. after going paleo and with Vitamine C my skin is like a babys ass.

8508fec4bae4a580d1e1b807058fee8e

(6244)

on November 12, 2011
at 03:59 AM

I like bell peppers, do they have more Vit C raw or cooked? Also there are some nightshade issues in the house so trying to avoid them for now. :( Other suggestions?

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:18 PM

Yes, it has 0 vitamin D. Plants generally don't have vitamin D3, some might have vitamin D2 (ergosterol).

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:16 PM

Camu camu doesn't have vitamin D

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:15 PM

10mg is enough to prevent scurvy, in otherwise healthy people (i.e. no chronic infection and disbiosis).

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:14 PM

It turns out that sailors using Limey continued to die from scurvy just in lower numbers. I think captain Cook was the one who started to practice collection of fresh fruits from each island he could stop while traveling and his crew was the one which never had any scurvy sailors.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 08, 2011
at 07:36 PM

Thanks, Moonablaze, I read about that years ago when the study broke. Despite my advanced age, I don't take any meds. :-))

77877f762c40637911396daa19b53094

(78467)

on November 08, 2011
at 06:50 PM

+1 Richard. Raw sauerkraut is maybe even the best source around.

77877f762c40637911396daa19b53094

(78467)

on November 08, 2011
at 06:20 AM

Amazing, lets plant Camu Camu's everywhere !

F15e0bae42dbf0b8cfc71e62902497b4

(2036)

on November 08, 2011
at 04:47 AM

just be careful if you take RX medications. grapefruit can interact badly. check with your pharmacist or google your medication and grapefruit.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 08, 2011
at 01:58 AM

Who is this "we" I wonder?

3c997ffae3db9464325b96979346d9e9

(1290)

on November 07, 2011
at 07:36 PM

Raw sauerkraut is another natural source of vitamin C and you can make it at home...it offers other health benefits as well

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 07, 2011
at 07:00 PM

Didn't the navy remedy involve the juice of an entire lime? Most people just squeeze a wedge into their water; more can make sweeteners tempting. I'm lucky to enjoy sour/tart so I can go up to half a lime into a tall glass of water and not make a face. I still prefer eating a grapefruit, though. – Nance 0 secs ago

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 07, 2011
at 06:59 PM

Didn't the navy remedy involve the juice of an entire lime? Most people just squeeze a thin wedge into their water and even then they lament the lack of sweetener. I'm lucky to enjoy sour/tart so I can go up to half a lime into a tall glass of water and not make a face. I still prefer eating a grapefruit, though.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on November 07, 2011
at 06:05 PM

IMHO it's better to get something in food than in a supplement if you can. It's relatively easy to get enough C in food. Eat a red bell pepper, a kiwi, a grapefruit, some mustard greens, broccoli... I don't think you'd get a whole lot in just some lemon or lime juice.

Medium avatar

(39831)

on November 07, 2011
at 04:43 PM

The resistance to vitamin C supplementation in this community is another aspect of The Paleo Twilight Zone that I just can't wrap my mind around.

Ed983a42344945b1ff70fd9597a23493

on November 07, 2011
at 04:36 PM

Like you want a whole food, but the second part sounds like you want a supplement...

Ed983a42344945b1ff70fd9597a23493

on November 07, 2011
at 04:35 PM

Can you clarify what you're asking please? The first part of your question sounds

77877f762c40637911396daa19b53094

(78467)

on November 07, 2011
at 02:49 PM

Yes, if you define **most** as "not dying from scurvy", you can get 50-100 mg of Vitamin C that way. Best sources are acerola, kamu kamu, rose hips and kiwki. None will help you much and buying those supplements is money waste.

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11 Answers

best answer

5
Ce7e28769d92d5de5533e775b1de966e

on November 07, 2011
at 02:53 PM

I defi itely think there are benefits to citrus in water, especially when you're not feeling well, but maybe both food + water for a good balance.

Kale, kiwi, guava, strawberries, broccoli, mustard greens, brussels sprouts, mustard greens, umm.. papaya, fresh herbs - parsley for sure - all are high in the C. Finish your dishes with big fat squeezes of lemon or lime, I love braised kale with lemon or just tossed with a lemon vinaigrette.

I know rose hips are high in C as well but that would be supplement form...

4
Fa9f340eddbad9a544184c688fa4dcdd

(6433)

on November 07, 2011
at 05:06 PM

The juice from a whole lemon yields just 21mg of vitamin C. This is a third of the vitamin C RDA, although many believe that the RDA has been set far too low. For context, those who supplement vitamin C tend to take doses starting at 1000mg, often multiple times throughout the day.

Also, even if lemons/limes are low in sugar, I don't think that it's great for your teeth to constantly bathe them in an acidic liquid.

Vitamin C is easily lost during cooking. Bell peppers make a lovely refreshing snack as crudit??s (either on their own or in a gazpacho) and just one contains over 200% of vitamin C RDA whilst being low in carbs/fructose.

8508fec4bae4a580d1e1b807058fee8e

(6244)

on November 12, 2011
at 03:59 AM

I like bell peppers, do they have more Vit C raw or cooked? Also there are some nightshade issues in the house so trying to avoid them for now. :( Other suggestions?

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on December 21, 2011
at 05:53 PM

i would have to eat 50 lemons to get the amount of Vitamin C that makes me feel optimal. i completely gave up trying to get this in my diet, i never did eliminate low grade scurvey by diet.i have an older brother that has had scurvey his entire life but wont treat it. his skin is mostly scar tissue from sores. after going paleo and with Vitamine C my skin is like a babys ass.

3
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 07, 2011
at 05:18 PM

For me, it's grapefruit-grapefruit-grapefruit.

I'm convinced there are other things in grapefruit beside the C that seem to fine-tune my overall well-being. The difference between eating them and not is clear and surprising to me. I really miss them if I skip a few days. I went off and on several times, and tried other fruits without the good results.

I've done the lemon/lime wedge thing in my water but the only benefit felt was flavor.

F15e0bae42dbf0b8cfc71e62902497b4

(2036)

on November 08, 2011
at 04:47 AM

just be careful if you take RX medications. grapefruit can interact badly. check with your pharmacist or google your medication and grapefruit.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 08, 2011
at 07:36 PM

Thanks, Moonablaze, I read about that years ago when the study broke. Despite my advanced age, I don't take any meds. :-))

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 22, 2011
at 02:31 AM

I don't know either but I don't get the "super" feeling from any other fruit including the berries so often touted as healthy.

7841848bd0c27c64353c583fb7971242

(7275)

on December 22, 2011
at 02:11 AM

There is something about grapefruit that really does it for me, too. I wonder what's in it that makes some of us feel so good? I even notice it when I have a drink of Campari: it's the same sort of mood brightening I get with grapefruit.

1
Cf4576cbcc44fc7f2294135609bce9e5

on December 21, 2011
at 05:46 PM

i just pop some friendly Vitamine c tablets because most animals my size create 15,000 milligrams a day and i cant. i have no hope of even comeing close to that amout by eating food. and while i know that humans can recycle vitamine C at the expense of other molecules i realize my species has limitations. i have had scurvey several times that went undiagnosed buy doctors. you might ask how can that be possible eating a SAD diet. All that i can say is it did happen.

A64ed062eb5e2c3407122fcf16c5de6b

(715)

on July 10, 2012
at 09:27 PM

Sounds like you may have a lingering infection, it would be good to address that.

7eba3d743671649c1e06cacce0ba4e77

(1423)

on July 12, 2012
at 03:04 AM

Can I ask what kind of symptoms you experienced when you had scurvy?

1
Ed983a42344945b1ff70fd9597a23493

on November 08, 2011
at 02:37 AM

James Cook famously traveled with barrels of sauerkraut at sea to prevent scurvy amongst the crew. I'm sure that it would vary a lot from batch to batch, but I read that 3.5 ounces of sauerkraut contains 15 mg. of vitamin c. I actually supplement with vitamin c, and have no problem with it. I take ascorbic acid powder that contains bioflavonoids when I feel like I'm getting sick or feel a headache coming on.

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:15 PM

10mg is enough to prevent scurvy, in otherwise healthy people (i.e. no chronic infection and disbiosis).

0
A5295519d1cf9653795a2d2177eeab3a

on August 24, 2012
at 04:07 PM

So basically for human being how much contents of vitamin c is needed to sustend a healthy lifestyle ? any direct answer?

0
F0e558010a2ecb31fa37b7c491596b8e

(3850)

on July 10, 2012
at 09:11 PM

I can't remember the source, but I read an interesting article discussing vitamin C in supplements versus from real food. The issue was that Vitmain C has a number of cofactors besides ascorbic acid (which is defined as "vitamin C" by whoever makes these decisions). They showed that the amount of pure ascorbic acid required to cure scurvy was significanly greater than the amount provided in Vitamin C containing foods (including all of the cofactors). Meaning that you needed much less Vitamin C containing food to achieve the same result as you did pure ascorbic acid. So when discussing the RDA/necessary amounts of Vitamin C in the diet, that should be a consideration.

I personally do supplement, but I have added more food sources and switched to an all-fruit source of Vitamin C which supposedly contains the cofactors as well. I've gone from 2 grams of ascorbic acid to 500 mg of Vitamin C from this supplement and so far am feeling pretty good.

0
A7a64fa9c162bb774d8765bedb147623

on December 21, 2011
at 07:28 PM

It's hard to get too much vitamin c from food, and it is definitely the easiest way for your body to assimilate it. Green leafy vegetables, grapefruit, bell pepper, the aforementioned sauerkraut - all awesome ways to get vitamin c. And no, lime and lemon juice in drinks doesn't hurt, either. For most people, a paleo diet (including the lovely fresh produce involved) will take care of vitamin c requirements.

That said, I do still supplement with a vitamin c tablet a fair amount of the time, but it isn't the most bio available. Still, ascorbic acid tablets don't hurt if you are markedly deficient.

0
4e184df9c1ed38f61febc5d6cf031921

(5005)

on November 11, 2011
at 10:10 AM

Does anyone know how much vitamin D would be in a capsule of Camu Camu? I have bought some from Amazon as Fitday almost always had my vit C content low.

I don't eat a lot of fruit but do eat a lot of veg. I still feel a supplement is a good plan in our British winters!

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:16 PM

Camu camu doesn't have vitamin D

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:18 PM

Yes, it has 0 vitamin D. Plants generally don't have vitamin D3, some might have vitamin D2 (ergosterol).

0
77877f762c40637911396daa19b53094

(78467)

on November 08, 2011
at 01:46 AM

Camu Camu fruit grow in the river deltas of the Peruvian and Brazilian Amazon Rainforest and is the highest documented source of natural Vitamin C in the plant kingdom. In addition to Vitamin C, Camu Camu also contains a wide range of other nutrients necessary for maintaining good Health. Compared to Oranges, Camu Camu contains 50 times more Vitamin C, 3 times more niacin, 10 times more iron, double the amount of riboflavin, and 50% more Phosphorus. Camu Camu also contains high amounts of potassium and a wide range of amino acids and minerals. The synergy of all these nutrients make the Vitamin C in Camu Camu easily absorbed in the way nature designed - to support your health.

Comparison of Vitamin C content of Camu Camu vs. other fruits

Camu Camu - 2800mg/100g

Blackcurrant - 200mg/100g

Kiwi Fruit - 90mg/100g

Strawberry - 60mg/100g

Orange - 50mg/100g

Lime - 30mg/100g

Blueberry - 10mg/100g

Apple - 6mg/100g

We suggest you add a teaspoon of Camu Camu concentrated powder (4:1 concentrate) to your green drink, smoothie or fruit juice daily to top up on this essential nutrient.

77877f762c40637911396daa19b53094

(78467)

on November 08, 2011
at 06:20 AM

Amazing, lets plant Camu Camu's everywhere !

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 08, 2011
at 01:58 AM

Who is this "we" I wonder?

0
C4134ed417dbc0a6b79ab2cee32632d3

(1801)

on November 07, 2011
at 06:55 PM

As a Brit, or a Limey ;-) I think younger find that this is the way British sailors used to get their vitamin c on long sea faring journeys!

It works, but fruit & veg work too - possibly better as they're whole foods.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 07, 2011
at 07:00 PM

Didn't the navy remedy involve the juice of an entire lime? Most people just squeeze a wedge into their water; more can make sweeteners tempting. I'm lucky to enjoy sour/tart so I can go up to half a lime into a tall glass of water and not make a face. I still prefer eating a grapefruit, though. – Nance 0 secs ago

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 07, 2011
at 06:59 PM

Didn't the navy remedy involve the juice of an entire lime? Most people just squeeze a thin wedge into their water and even then they lament the lack of sweetener. I'm lucky to enjoy sour/tart so I can go up to half a lime into a tall glass of water and not make a face. I still prefer eating a grapefruit, though.

77877f762c40637911396daa19b53094

(78467)

on November 11, 2011
at 02:14 PM

It turns out that sailors using Limey continued to die from scurvy just in lower numbers. I think captain Cook was the one who started to practice collection of fresh fruits from each island he could stop while traveling and his crew was the one which never had any scurvy sailors.

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