When we think of vitamin C, images of citrus fruits often come to mind. But did you know that bell peppers, strawberries, and even potatoes are excellent sources of this vital nutrient? Traditionally, we've been taught that fruits and vegetables are the go-to sources of vitamin C.
It's like we've been conditioned to believe that without these plant-based foods, we're doomed to a life of scurvy. But here's where things get interesting: what if I told you that meat contains vitamin C too? Yes, you heard that right. The plot thickens, and so does our understanding of nutrition.
Why Vitamin C Is Considered an Integral Part of A Balanced Diet?
Vitamin C, also known as ascorbic acid, is often hailed as the superhero of the nutrient world. But what exactly does this water-soluble vitamin do for us? It's not just about fighting off the common cold.
Vitamin C plays a crucial role in collagen synthesis, making it essential for healthy skin, bones, and blood vessels and preventing scurvy.
Moreover, it acts as a powerful antioxidant, protecting our cells from damage caused by free radicals. Ever wondered why your apple turns brown when left out? That's oxidation in action, and vitamin C helps prevent a similar process in our bodies.
Is Vitamin C requirements lower on a carnivore diet?
Yes, vitamin C requirements are significantly lower on carnivore diet.
The typical recommended daily allowance (RDA) for vitamin C is 65-90 mg per day for adults, but carnivore dieters may require as less as 10mg per day.
It's because while on a carnivore diet glucose and vitamin C compete for absorption in our bodies. It's like they're vying for the same parking spots in our cells. On a high-carb diet, this competition can increase our vitamin C requirements. But on a carnivore diet, with its extremely low carb content, this competition is virtually eliminated. As a result, the body becomes more efficient at utilizing the vitamin C it receives.
It's common knowledge that a carnivore diet is largely devoid of carb consumption. Hence, over time our body adapts to using fat for fuel instead of carbohydrates, and something remarkable happens.
The need for vitamin C appears to decrease. This metabolic shift challenges everything we thought we knew about nutritional requirements. But does this mean we can completely disregard vitamin C on a carnivore diet? Not so fast.
Is Scurvy A Matter of concern on a Carnivore Diet?
Scurvy is a condition caused by severe vitamin C deficiency. It's a disease with a long history, famously affecting sailors on long voyages who had limited access to fresh fruits and vegetables. While rare in modern developed countries, it can still occur in individuals with restricted diets or certain medical conditions.
- Cause: Prolonged lack of vitamin C in the diet.
- Time frame: Typically develops after 1-3 months of little to no vitamin C intake.
- Main issue: Impaired collagen synthesis, affecting various body tissues.
- Common symptoms:
- Fatigue and weakness
- Joint and muscle pain
- Swollen, bleeding gums
- Easy bruising
- Slow wound healing
- Dry, rough skin
- Corkscrew-shaped body hair
- In severe cases, fever, convulsions, and bleeding in the brain
On a carnivore diet, vitamin C needs are generally lower than on a standard mixed diet. This is due to metabolic changes that occur when carbohydrate intake is drastically reduced.
Some experts suggest that as little as 10-30 mg per day could be sufficient to prevent scurvy and other vitamin C deficiency issues on a strict carnivore diet.
To put this in perspective, here's the vitamin C content of some animal-based foods:
- 100g of fresh, raw beef liver: about 1.3 mg
- 100g of fresh, raw beef heart: about 2 mg
- 100g of fresh, raw muscle meat: around 1 mg
So all in all, meeting even the lower end of vitamin C requirements solely through meat consumption can be challenging. This is why some carnivore dieters consider supplementation. More on that later.
Hence, Vitamin C is still necessary on a carnivore diet
Despite the adaptations that occur on a carnivore diet, there may be instances where vitamin C supplementation is advisable.
For example, during periods of stress, illness, or intense physical activity, the body's demand for vitamin C may increase.
Natural Animal-Based Sources of vitamin C to include in your carnivore diet
There are plenty of meat-based vitamin C sources to incorporate into your carnivore diet. While the amounts are generally lower than in fruits and vegetables, it's present nonetheless.
- Beef Liver: The champion of organ meats, beef liver contains approximately 1.3 mg of vitamin C per 100 grams. It's not just a vitamin C source, but also a nutritional powerhouse packed with other vitamins and minerals. The taste can be strong, so some prefer it pan-seared with butter or mixed into ground beef dishes.
- Beef Heart: This lean organ meat offers about 2 mg of vitamin C per 100 grams. It has a milder flavor compared to liver and a texture similar to steak. Many enjoy it thinly sliced and quickly seared, or slow-cooked in stews.
- Brain: While not commonly consumed in many cultures, animal brains (such as lamb or pork) contain trace amounts of vitamin C. They have a creamy texture and are often described as having a mild, somewhat nutty flavor. Preparation typically involves poaching or frying.
- Kidney: Beef kidney provides small amounts of vitamin C, around 1.4 mg per 100 grams. It has a strong, distinctive flavor and a tender texture when cooked properly. Many prefer to soak it in milk or water before cooking to mellow the taste.
- Spleen: Another less common organ meat, spleen contains trace amounts of vitamin C. It has a soft, spongy texture and a robust, metallic flavor. It's often sliced thin and quickly pan-fried or added to soups and stews.
- Bone Marrow: Rich and buttery, bone marrow contains small amounts of vitamin C. It's typically roasted and spread on meat or eaten directly from the bone. The texture is creamy and the flavor is rich and savory.
- Fresh, Raw Meat: Uncooked or very lightly cooked meat retains more vitamin C than well-done meat. For example, raw beef contains about 1 mg of vitamin C per 100 grams. However, consuming raw meat carries food safety risks and isn't generally recommended.
- Fish Roe: Various types of fish eggs, such as salmon roe, contain small amounts of vitamin C. They have a burst-in-your-mouth texture and a briny, ocean-like flavor. Often enjoyed as a garnish or spread.
- Raw Tripe: The lining of animal stomachs, particularly from ruminants like cows, contains some vitamin C when consumed raw. It has a chewy texture and mild flavor. It's often used in traditional dishes worldwide but requires careful cleaning and preparation.
- Sweetbreads: The thymus gland of young animals contains trace amounts of vitamin C. Despite the name, they're not sweet and have a mild, creamy flavor with a tender texture when cooked properly. They're often pan-fried or breaded and fried.
- Eggs: While not high in vitamin C, eggs do contain trace amounts (about 0.1 mg per large egg). They're versatile, can be prepared in numerous ways, and offer a range of other nutrients.
- Full-fat Dairy: Some dairy products, particularly raw, unpasteurized ones, may contain small amounts of vitamin C. However, the content is generally low and can vary significantly. Raw milk, for instance, might contain about 1 mg per 100 ml, but this is quickly degraded by pasteurization and storage.
Getting Your Vitamin C from supplements
Now, not everyone in the carnivore community is ready to channel their inner Viking and chow down on organs or raw meat.
So, what's a picky moderate carnivore to do? This is where our old friend supplements enters the arena.
But before you roll your eyes, hear me out. Supplementing with vitamin C on a carnivore diet isn't admitting defeat – it's a strategic move. It's there to fill in the gaps, especially if you're not quite ready to embrace the “nose-to-tail” eating philosophy.
But here's the thing: you can't just grab any old vitamin C supplement off the shelf. We're looking for the carnivore-friendly options here.
Some folks swear by vitamin C derived from animal sources, like acerola cherry extract. Others go for the synthetic ascorbic acid. The choice is yours. Or better you can simply go for a multivitamin supplement to take care of vitamin issues altogether. I take the Performance Lab's NutriGenesis Multivitamins for men and it has around 100mg of vitamin per capsule which is more than enough.
Conclusion
As we've explored the role of vitamin C in the carnivore diet, it's clear that this topic challenges many of our long-held beliefs about nutrition. The human body's ability to adapt to different dietary regimes is truly remarkable, often defying our expectations. While the carnivore diet may indeed reduce the need for vitamin C through metabolic adaptations and the presence of this nutrient in animal foods, it's crucial to approach this diet – like any significant dietary change – with caution and awareness.