Vitamin C, also known as ascorbic acid. It is a water soluble vitamin that plays an important role when it comes to maintaining overall health and well being. It works as an excellent antioxidant that helps in cell protection from getting damaged. Vitamin C is also good for skin health and supports the overall immune system. It is very important for the production of collagen. It helps in keeping skin structure healthy, and maintains blood vessels and bones. It is a natural acid but it can not be produced by humans. All you do is get it from various sources that are rich in vitamin C like fruits and vegetables, especially citrus fruits, strawberries, bell peppers, and leafy greens. In this article we will discuss the Role of Vitamin C in the Body, Why people go for carnivore diet and why you need Vitamin C on carnivore diet? So let’s start.
Role of Vitamin C in the Body
Vitamin C is an essential nutrient for overall health. It plays an important and vital role in overall body health, especially good for skin health and to boost energy levels. Here are key functions of Vitamin C.
- Vitamin C is an antioxidant that helps to protect cells and tissues.
- Vitamin C Promote collagen production.
- Vitamin C supports the overall Immune system.
- Vitamin C aids in the absorption of nonheme iron,
- Vitamin C helps in wound healing.
- Vitamin C helps protect the skin from damage caused by UV rays and environmental pollutants.
- Vitamin C also plays an important role in mood regulation.
Why do People go Carnivore in the First Place?
People choose to follow a carnivore diet for a variety of reasons, often centered around health, weight loss, and managing specific medical conditions. Here’s a detailed look at why people may turn to the carnivore diet and the research behind these reasons:
Many people go on a carnivore diet to lose weight. This diet is based on consumption of meat, fish or eggs and minimizes intake of plant based foods. According to various studies, a carnivore diet helps in boosting overall body metabolism, which results in fat loss. A 2018 study in the American Journal of Clinical Nutrition discovered an increase in intake of protein can control your craving and helps to lose fat in different areas of the body. This can be the main reason for people to shift to a carnivore diet.
A study published in Frontiers in Neuroscience in 2018 showed that ketogenic diets could improve cognitive function and reduce brain fog in people with epilepsy and other neurological conditions.
Some research suggests eliminating inflammatory foods like grains, legumes, and dairy can lead to reducing symptoms of some conditions like arthritis, psoriasis, and lupus. A study in The Journal of Clinical Rheumatology found patients who have rheumatoid arthritis issues had reduced symptoms by following carnivore diet.
A 2019 study in Diabetes Therapy suggested that low-carb, carnivore diet helps in improving blood sugar levels, especially good for people who are taking type-2 diabetes medication. Carnivore diets do have long term benefits as it reduces intake of sugar.
Vitamin C on the Carnivore Diet?
Since the Carnivore diet is a meat diet based on animal products like meat, fish, eggs, and animal fats by removing plant-based food. Carnivore diet became very popular among people in recent years. It helps in reducing inflammation, helps in weight loss and mental clarity. However the main concern arises in people’s mind is the intake of Vitamin c in carnivore diet. Carnivore is a meat based diet which involve meat and remove plant based food which include fruit and vegetable, they are consider as main source of vitamin C so in order to get vitamin C on carnivore diet you can go for animal products which are rich in vitamin C like Liver, Fish and Shellfish. However, the levels of vitamin C in these animal-based foods are generally not sufficient to meet the recommended daily intake (RDI) for most people, which is around 75–90 mg for adults.
Why Do I Need Vitamin C on a Carnivore Diet?
As we discussed earlier, Vitamin C plays a very important role when it comes to overall body health, and even though you are following a carnivore diet that is based on animal food with elimination of plant based food, you still need vitamin C to support the overall immune system. While a carnivore diet restricts intake of plant based food items like vegetables and fruit, which are considered as the main source of vitamin C, certain animal products, especially organ meats like liver, contain small amounts of this vital nutrient. Here’s why vitamin C is important on a Carnivore Diet:
Immune Support: Vitamin C is a powerful antioxidant that helps protect the body against oxidative stress and supports the immune system. If you are not taking vitamin C on a carnivore diet it can lead to vitamin deficiency and other alarming health concerns.
Collagen Production: Vitamin C plays an important role when it comes to collagen production which leads to improving overall skin health, tendons, ligaments, and blood vessels. If you don’t take vitamins C it leads to difficulty in healing wounds and even skin issues.
Absorption of Iron: Like some other benefits of vitamins, It helps in improving absorption of iron. While the Carnivore Diet primarily provides heme iron (from animal sources), adequate vitamin C levels can still support better overall iron metabolism.
Prevention of Scurvy: If you don’t take vitamin C as per as your body requires it may lead to vitamin C deficiency which later causes a condition which include fatigue, swollen gums, joint pain, and skin issues known as Scurvy. Even on a Carnivore Diet, long-term absence of vitamin C can put you at risk for this condition if you’re not consuming organ meats or other sources of the nutrient. In order to stay away from this health issue you need to add some plant-based food in your diet.
Vitamin C in Meat According to Research
According to the United States Department of Agriculture (USDA), Meat is a source of Vitamin C. Meat items like lean cuts of beef, pork, and poultry contain small amounts of vitamin C. However it is not considered a significant source of vitamin C as compared to plant-based products.
Here’s a breakdown of vitamin C content in various meats:
- Chicken (Roasted, 3 ounces): It includes 0.6 mg of vitamin C.
- Beef (Ground, 3 ounces cooked): It includes 0.9 mg of vitamin C
- Pork (Cooked, 3 ounces): It includes 0.7 mg of vitamin C.
- Liver (Beef, 3 ounces cooked): Organ meats, especially liver, are a better source of vitamin C. Beef liver, for example, contains about 27 mg of vitamin C per 3-ounce serving.
While animal products do have Vitamin C on it but still they can’t be considered as a significant source of Vitamin C as compared to fruits and vegetables like (oranges, strawberries, or bell peppers). This can make a person curious, who is on a carnivore diet.
In the absence of large amounts of fruits and vegetables, the Carnivore Diet often relies on organ meats to meet the body’s vitamin C needs. However, if you are not consuming enough organ meats, you might need to consider supplementing with vitamin C.
Vitamin C Deficiency Symptoms on The Carnivore Diet
Since the Carnivore diet eliminates all plant-based food, It is obvious to face vitamin deficiency in the carnivore diet. While certain animal based foods like organ meats, especially beef liver, do provide vitamin C, individuals who follow the Carnivore Diet without consuming these organ meats regularly may be at risk of deficiency. Here are some common symptoms of vitamin C deficiency to watch for:
- 1. Fatigue and Weakness
- 2. Frequent Infections and Poor Immune Function
- 3. Slow Wound Healing
- 4. Swollen and Bleeding Gums
- 5. Dry Skin and Brittle Hair
- 6. Joint Pain and Stiffness
- 7. Depression or Irritability
- 8. Dry, Splitting Hair and Fragile Nails
- 9. Anemia
In order to overcome Vitamin C deficiency, you need a list of items which include large amount of vitamin C, some are as follow:
- Citrus fruits (like oranges, grapefruits, lemons, and lime)
- Berries (strawberries, raspberries, and blackberries)
- Kiwi
- Pineapple
- Mango
- Papaya
- Melons (like watermelon and cantaloupe)
- Tomatoes
- Peppers (red, green, yellow)
What Is Scurvy?
If you are taking carnivore diet, you may face vitamin deficiency issue which leads to a condition known as Scurvy, The main reason of this is carnivore diet remove consumption of plant-based foods which are rich in vitamin C and allows only meat based products which do contain vitamin C but in a very less quantity which leads to vitamin C deficiency and later to scurvy. By proper vitamin C intake from various plant-based food sources, supplements you can recover from scurvy quickly within 48 hours to 2 weeks.
Some Early symptoms of Scurvy are as follow:
- Tooth decay
- Chest pain
- Mood swings
- Fever
- Tooth loss
- Intestinal bleeding
- Skin problems
- Weakness
- Body Pain
How Much Vitamin C Do I Need on a Carnivore Diet?
Here’s a chart outlining the general daily vitamin C recommendations and how to meet them on the Carnivore Diet:
Organ meats (especially beef or lamb liver) consider as a best source of vitamin C, specially in carnivore diet. They helps in providing significant amount of vitamin C on daily basis.
Muscle meats (chicken, beef, pork) contain small amount of vitamin C but they helps in getting vitamin specially on carnivore diet.
While the Carnivore Diet eliminates plant-based foods like fruits and vegetables, incorporating a variety of organ meats can helps in intake of vitamin C.
Some people don’t prefer to take organ meats on a regular basis so they can use Vitamin C supplements prescribed by a healthcare professional. These supplements play an important role in daily intake of vitamin C, especially if you experience symptoms of deficiency (fatigue, joint pain, etc.).
Other Factors which leads to Vitamin C deficiency
Since Vitamin C deficiency is rare but can you cause by reducing intake of fruits and vegetables especially on a carnivore diet. There are some other factors which leads to vitamin C deficiency, some are as follow:
- Consuming Alcohol
- Menstruating Women
- Consuming Carbs
The Best Sources of Vitamin C on Carnivore Diet
If you’re following a Carnivore Diet and wondering how to get enough vitamin C, fear not! While plant-based foods are typically the most common sources of this essential nutrient, there are several animal-based options that can provide the vitamin C your body needs. Below is a list of the best sources of vitamin C found in animal products:
- 1. Beef Liver contain 27 mg per 3 oz
- 2. Lamb Liver contain Approximately 25 mg per 3 oz
- 3. Chicken Liver contain 11 mg per 3 oz
- 4. Pork Liver contain 12 mg per 3 oz
- 5. Heart Meat (Beef, Pork, Lamb) contain 3-5 mg per 3 oz
- 6. Fish (Salmon, Mackerel, Sardines) contain 1-3 mg per 3 oz
- 7. Shellfish (Shrimp, Crab, Lobster) contain 1-3 mg per 3 oz
- 8. Beef (Grass-Fed) contain 1 mg per 3 oz
Conclusion
While the Carnivore Diet primarily focuses on animal-based foods, it is still possible to obtain adequate amounts of vitamin C through specific animal sources. Organ meats, particularly liver from beef, lamb, and pork, are the most nutrient-dense sources of vitamin C, offering significant amounts that contribute to overall health. Additionally, heart meats, shellfish, and certain fish like salmon also provide trace amounts of this essential nutrient. By including a variety of these animal products in your diet, you can support your immune system, skin health, and other vital bodily functions.
Also Read: 6 Foods That Make You Taste Sweeter: Natural Ways to Enhance Flavor