CoronaVirus COVID19 Top 10 Vitamin C Foods You Must Eat


Dr. Sten Ekberg


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hello health champions today I'm going to talk about how incredibly important it is to have a strong immune system if you should cross paths with the corona virus that kovat 19 and we want to talk about the role of vitamin C and supporting that immune system then we're going to talk about what vitamin C actually is and what are the top 10 foods where you can get it coming right up hey I'm dr. Ekberg I'm a holistic doctor and a former Olympic decathlete and if you want to truly master health by understanding how the body really works make sure you subscribe and hit that notification bell so you don't miss anything the corona virus is a terrible thing it is a pandemic but the media make it out to sound as if we're all gonna die and that's simply not true so let's talk about what is the difference between those people who make it and those who don't so they're starting to see some patterns with the corona virus and one thing they're seeing is that there seems to be a slow phase about one week and then after them one week where it's kind of progressing slowly then either the person gets better and they recover or the patient rather quickly gets worse and it turns into an emergency or a crisis and someone described it as if it seems like it takes one week for the body to figure out if it's gonna beat this thing or not so if it wins you recover and if it fails then you go to the hospital and become a critical case but the difference between those two scenarios is how strong is your body how strong is your immune system let's talk about a few key factors with immunity one of them is stress because the more stress you have the more your immune system shuts down probably everyone can relate to how they're more likely to get a cold or flu if they're stressed if they're in a high time of stress and the same thing holds true for the coronavirus sugar is one of the worst things that you can eat because it wreaks havoc with virtually every function in your body including your immune system and what they're finding now with the corona virus is that people with insulin resistance that a is a hugely complicating factor that the death rate of people with insulin resistance meaning diabetes or high blood pressure or cardiovascular disease the death rate as many many times higher degeneration is another factor and that's why the elderly are having such a hard time the longer you live the more you degenerate to some degree there are exceptions and that's why the death rate is so high among the elderly and then it's your overall nutritional status and it is something that you build over time but you can also have some immediate deficiencies and two of the most important ones are vitamin D and vitamin C so in this video we're gonna focus on vitamin C and talk about what it really is and what it does and where to get it so the research on vitamin C is a bit conflicting as some people say that oh it does all these wonderful things but then there are other studies that say well we studied the symptoms but we didn't find any benefit whatsoever well we're not really interested in symptoms we're interested in what are the effects on the immune system and those are pretty well documented that it is an immune activator it initiates the activity of antibodies and also the white blood cells your B lymphocytes and your T your killer T cells and your WBC's that's your white blood cells those are your immune cells that that your body makes it that they can go out and gobble up foreign invaders like virus and bacteria vitamin C also improves the function of interferon which is an incredibly powerful immune chemical and there is an herb called echinacea that only really works together with vitamin C but then when it does it has been shown to have pretty strong immune boosting benefits so these are just some of the effects but we don't want to get too much into the details we want to talk more about what vitamin C is and where to get it it's widely believed that we don't really have vitamin C deficiencies anymore most doctors will say that Oh vitamin C deficient they don't really exist and that's because scurvy is really rare and they think a vitamin C deficiency only as scurvy if you don't have scurvy you're not vitamin C deficient well scurvy is an extreme deficiency that's when you have so little you can't keep up even basic manufacture of collagen and collagen is a structural protein if you don't make enough of it then you can't create the connective tissue in the body and one of the first places to suffer are your gums so after a few months of scurvy your teeth start falling out and you start having internal bleeding and so forth it's a terrible thing but there are different degrees of vitamin C deficiency and in my opinion when you have lesser degrees of collagen weaknesses such as micro vessel disease and spider veins I believe that those are signs of a milder form of vitamin C deficiency so it's severe deficiency leading to scurvy is defined as less than 46 milligrams of vitamin C or ascorbic acid per day and we're going to talk about what the difference is that they're not really the same thing even though they're defined as the same thing a mild deficiency would be somewhere between 46 and 60 milligrams because the previous recommendation for vitamin C daily intake was set at 60 milligrams recently they've raised to about 75 milligrams for women and 90 milligrams for men and that is what we today consider a sufficiency but we're not really only interested in sufficiency we want to look at what might be optimal because during types of stress and during times of infection your body requires more so let's just kind of double it and say that optimal is probably somewhere between 150 to 200 especially when your body has an increased need but when they make those recommendations of vitamin C the RDA the recommended daily allowance and they say it should be 75 to 90 milligrams what is it that they're recommending it's 90 milligrams of what is it the vitamin C or is it ascorbic acid and I know that you did your research you looked it up and the dictionary says they're the same thing well we're going to take it a little bit further and we're going to show you that they're not the same thing and this is a huge part of the problem and the confusion vitamin C does have ascorbic acid but it is not just ascorbic acid vitamin C is a complex it's a functional unit and it consists of several different components it has something called a score Bachan and bio flavonoid complexes and they have multiple coordinating roles in the overall function and coordination of the vitamin c complex then we have something called tyrosinase which is an enzyme and this is a form of organic copper it has a role of trace mineral activator and it is the thing that actually stimulates and makes the white blood cells get going so that is the the immune system portion of this then we have something called p factors k factors and j factors the p factors are also known as Rutten which is portion responsible for the vessel strength and the collagen formation the K factors are involved in the clotting mechanism of the blood and the J factors enhanced the ability of the red blood cells to carry oxygen so all of these are vitally important and they all have different roles and they are what provides the ability of vitamin C to promote and enhance and support the immune system so what about ascorbic acid ascorbic acid is sort of like the packaging it is an antioxidant and antioxidants are preservatives that's why ascorbic acid is often added to food as a safe preservative it keeps things vegetables from turning brown for example and it's the wrapper it packages it protects the vitamin C complex so it's a good thing and it needs to be there and it plays a part and the overall function of the complex but ascorbic acid is not vitamin C and ascorbic acid by itself does not provide these functions that we talked about so a vitamin complex is a functional machine if you want to call it we can think of it as a biochemical machine much like a clock is a mechanical machine so if you open up an old clock and you look in the back and you see it has all these different moving parts it doesn't take a genius to understand that all those parts work together it would make absolutely no sense to open up that clock and look and ask yourself I wonder which part tells time it's not one part that provides the function it's the pieces together so just like one part can't tell time one portion one piece of the vitamin C complex can't do all the things that vitamin C is supposed to do so they're all important including the ascorbic acid but it's the biochemical machine is the complex that does the work together so oftentimes when we hear about the therapeutic benefits of vitamin C or ascorbic acid they're talking about mega doses they're talking about five or ten or twenty thousand milligrams of ascorbic acid and what does that do well it is an antioxidant so it's kind of like a safe drug it's in large doses it's potent enough to have drug like effects it can come in like a bulldozer and shift physiology it can squash some of the body's own functions and in that sense it's a short-term drug and it's safer than most drugs because it doesn't have a lot of toxic effects short-term however long-term it creates more imbalance it creates more problems than it helps with and the reason is that ascorbic acid is a synthetic isolate it's made from corn starch or sugar primarily and it doesn't have all these different pieces so when you put a lot of the ascorbic acid in it's gonna go into the body and start combining it's going to start acting together with the amount of the other components that your body already has so what that does if you have a little bit of something and then you add a ton of something then and they go together the ton of something is going to start pulling the smaller resources from the body so in the long run you're leaching those nutrients from your body and you're creating a bigger imbalance now when you get it from food that's a different story because now you're always getting the whole complex nature always packages the complex together that's the beauty of it but we want to keep in mind that when they measure it they give us the number based on how much ascorbic acid is in that food so in reality the number of vitamin C activity the amount of vitamin C complex activity that you're getting may be ten times as much as what it looks like on paper based on how much ascorbic acid it contains so I don't know the exact number but based on my experience whole food complex vitamin C goes a lot further and we probably don't even need as much as the recommended daily allowance if you get the real thing however in times of infection and stress it never hurts to have a little extra the top five sources of whole food vitamin C are actually disqualified and why do you ask because these foods the Kakadu plums acerola cherries rose hips chili peppers and parsley they're either not available in a lot of places or you're kind of limited to how much you can eat I've never seen Kody plums or acerola cherries or rose hips in my local grocery store or farmers market and you can't eat a whole lot of chili peppers I love parsley but even if I make some tabbouleh I'll end up eating on a pretty big serving I end up eating about half an ounce about 15 20 grams of parsley so it doesn't go very far it's not a bulk food so if you have access to Kakadu plums or these things then by all means eat them but we're gonna focus on the staple foods that most people have access to every day here's our top 10 list top of the list is bell pepper red and yellow it has 128 milligrams of whole food vitamin C per 100 gram of food so we're going to go through the whole list but we're not just gonna talk about the top 10 we're going to talk about why I ranked them this way and we're also going to talk about the sugar content because we don't want to eat vitamin C which is a good thing and then load up on a bunch of sugar which is a bad thing and counteract the benefits number 2 guava it's a tropical fruit it is very high it's 228 milligrams of vitamin C per hundred grams of fruit broccoli has 89 Brussels sprouts 85 cauliflower has 46 kale is a hundred and twenty and I'll talk about why they're not in order in a moment cabbage has 37 strawberries have 59 then we have Kiwi with 93 and orange with 53 so these are absolutely awesome foods that from the top you can eat basically unlimited amounts and toward the bottom you want to limit it a little bit so I know this is not a fair comparison because this is not how we eat in real life but we're going to look at how much would it take to eat from each of these foods to get a very high at 200 milligrams of vitamin C per day so if you wanted to get your entire 200 milligrams from bell pepper either red or yellow you would have to eat a hundred and fifty six grams of that food that's about five six ounces can you do that absolutely that's about that's less than one bell pepper and by the way green bell pepper would have been number two but I didn't want to make a separate item green bell pepper has a little bit less vitamin C and a little bit less sugar so just eat a little bit of both guava you would have to eat only 88 grams about three ounces broccoli you would have to eat half a pound 224 grams Brussels sprouts another half a pound cauliflower you'd have to eat almost a pound 430 grams can it be done yeah I mean it's pretty easy to eat cauliflower kale 167 grams so that's not a big number but 167 grams of kale that's a big one that's like probably four or five or six salads worth of kale cabbage 540 grams that's over a pound that might be a little hard strawberries 339 grams that could be done Kiwi 216 and orange 376 so at the top of the list you could easily eat get all of your 200 milligrams from one food and obviously you're not just gonna eat one food you're gonna eat several different ones so it just shows you that it wouldn't be too hard to get 200 milligrams or even more but now let's look at the downside because if it has a lot of sugar then we don't want to eat too much of that food first if your insulin resistant and you're trying to reverse that but also sugar does dampen your immune system and create all kinds of problems in the body and these foods being non starchy means that virtually all of the carbs are in the form of sugar meaning not necessarily sucrose by itself but it's going to be pretty much even between glucose and fructose in the end so you can get your whole daily 200 milligrams from bell peppers and only eat 6 grams of carbs that would easily fit into even a ketogenic diet with guava it's a sweet fruit but you only eat a little bit so seven point eight grams of carbs broccoli you would get 9 grams Brussels sprouts 12.2 cauliflower 12.9 kale 8.7 so again the reasoning kale is not in my opinion either third or fourth places just because it's tough to eat that much kale number seven cabbage would give you 18 grams strawberries would give you sixteen point nine Kiwi 25 point nine and if you eat about four oranges or so it gives you 33 point eight grams of sugar so this might be most of these are going to be told okay even on a low-carb diet but once you get into the fruits now that sugar is going to spite much much faster because in the vegetables there's a lot of fiber to buffer the blood sugar uptake but with the fruits that sugar is going to go pretty much in the bloodstream quickly so even though all of these foods would be okay in my opinion I would focus on the top half and try to get most of the bulk from there and then get some of the snacks and eat more sparingly on the bottom half so just for fun I created a little index basically this divided how many milligrams of vitamin C do you get per gram of carbs so how much good do you get with a bad and the bad isn't too terribly bad unless your insulin resistance so if your insulin sensitive and healthy then you don't have to worry about eating a couple of fruits every day so based on that index the top food would be red or yellow bell peppers with 32 milligrams of vitamin C per gram of carbs or sugar in that food closely followed by guava at twenty five point seven broccoli at twenty two point three brussel sprouts sixteen point three cauliflower fifteen point five and kale twenty three point one so if you really really love kale if you're able to eat half of one of those huge packages every day then you can move this up to third place on your list this is just my opinion number seven cabbage 11.1 strawberries eleven point eight Kiwi seven point seven an orange five point nine so when it comes to coronavirus it is a nasty critter so I'm not trying to say that there's a quick fix that you can just eat a bunch of vitamin C and you'll be okay but it's one component that can support your body right you still want to do all of the usual things that they tell you they're super super important follow all of the guidelines from the CDC and the world health organization and the authority because we have to contain this thing and the key is to not spread it so make sure you wash your hands and you make sure don't touch your face start putting some ink on your hands maybe and see where it ends up on your face do as best you can to stay at home unless you just have to go out make a habit of social distancing avoid big crowds avoid social gatherings don't meet more people than you have to so those are all the things that are part of the general recommendations and absolutely do those but then do a few more things that no one talks about okay cut the sugar that's the number one thing if you have ever thought about cutting sugar and you sort of need a reason then this is the reason do it now and if you have some extra time on your hands pick up a uplifting book find an uplifting tape or a message or a program of some sort because worried feeling bad fear diminishes your immune system it weakens your body's ability to defend itself when you have some hope when you start feeling a little better your immune system strengthens also go for a walk both to get some fresh air and some circulation and get your mind off of things just don't walk where there's a lot of crowds go for a walk in the woods or on a trail somewhere practice some relaxation do some meditation and some yoga and some breathing exercises and finally realize that the best thing that you can do apart from not getting it and not spreading it is to build your immunity over time and that's what every video on this channel is about it's about holistic health it's about understanding how the body works it's about building immunity and building stamina and building vitality and that's what immunity is if you enjoyed this video make sure you check out that one thank you so much for watching and I'll see you in the next video