If you’re diving into the carnivore diet-where meat, fish, eggs, and some dairy are your main staples-you might be wondering: How do you get vitamin C on a carnivore diet? Since vitamin C is famously found in fruits and vegetables, which are off the table, it’s a common concern. But don’t worry! You can absolutely meet your vitamin C needs on an all-meat plan. Let’s explore how.
Why Vitamin C Matters
Vitamin C is essential for many reasons. It supports your immune system, helps your body produce collagen (which keeps your skin, joints, and blood vessels healthy), aids in wound healing, and acts as a powerful antioxidant. Without enough vitamin C, you risk scurvy, a condition marked by fatigue, gum disease, and skin issues.
Traditionally, vitamin C is linked to fruits like oranges and vegetables like bell peppers. But on a carnivore diet, you’ll need to find alternative sources to keep your levels up.
The Myth: Meat Contains No Vitamin C
Many believe that meat has no vitamin C, but this isn’t entirely true. Fresh, raw, or lightly cooked meats actually contain small amounts of vitamin C. The catch is that cooking reduces vitamin C levels, so the fresher and less cooked the meat, the better.
Best Carnivore Sources of Vitamin C
Organ Meats: The Vitamin C Powerhouses
Organ meats, especially liver and kidneys, are your best bet for vitamin C on a carnivore diet. Beef liver, for example, contains about 3-4 mg of vitamin C per 100 grams, and kidneys have even more. These nutrient-dense organs not only provide vitamin C but also supply other vital nutrients like B vitamins and folate.
Fresh Muscle Meat
Fresh muscle meat like beef contains vitamin C, roughly 10 mg per pound (about 450 grams). Eating around 2.2 pounds (1,000 grams) of fresh muscle meat daily can meet or exceed the minimal vitamin C needed to prevent scurvy. Keep in mind that overcooking can deplete vitamin C, so medium-rare or medium cooking is better than well-done.
Seafood and Fish Roe
Seafood, such as oysters and salmon roe, also contains vitamin C. Salmon roe, for example, offers about 16 mg per 100 grams, and oysters provide around 3.3 mg per six oysters. Including these in your carnivore diet can boost your vitamin C intake while adding omega-3 fatty acids.
Bone Marrow and Animal Brains
Bone marrow and animal brains contain moderate amounts of vitamin C and can diversify your nutrient intake. While less commonly eaten, they are valuable additions for those seeking to maximize nutrient density on a carnivore diet.
How Cooking Affects Vitamin C
Vitamin C is sensitive to heat, so cooking methods matter. The more you cook meat, the more vitamin C you lose. Cooking with fats like butter or bacon fat can help preserve nutrients and enhance flavor. If you’re adventurous and confident in your meat sourcing, consuming some raw or lightly cooked meats can increase vitamin C intake, but food safety is crucial.
Why Vitamin C Needs Might Be Lower on Carnivore
Interestingly, the carnivore diet may reduce your body’s vitamin C requirements. Here’s why:
– Low Carbohydrate Intake: Vitamin C and glucose compete for absorption and metabolism. On a low-carb carnivore diet, your body absorbs vitamin C more efficiently.
– Endogenous Antioxidants: Your body ramps up production of internal antioxidants like glutathione, which can perform some functions of vitamin C, reducing your need for high vitamin C intake.
– Reduced Inflammation and Oxidative Stress: By cutting out plant toxins and sugars, the carnivore diet may lower oxidative stress, decreasing vitamin C demand.
These factors help explain why traditional scurvy symptoms are rare among populations eating mostly meat, like the Inuit and Maasai, despite low vitamin C intake from plants.
Should You Supplement Vitamin C on Carnivore?
Most people eating a varied carnivore diet with organ meats and fresh muscle meat won’t need vitamin C supplements. However, if you avoid organ meats or have specific health concerns, a supplement might be helpful.
Also, if you consume dairy or carbs occasionally, your vitamin C needs might increase, so supplementation could be considered.
Tips for Getting Enough Vitamin C on Carnivore
– Incorporate organ meats regularly, especially liver and kidneys.
– Add seafood like oysters and salmon roe to your meals.
– Choose fresh, high-quality meats and avoid overcooking.
– Consider bone marrow and animal brains as nutrient boosters.
– Focus on a low-carb approach to improve vitamin C absorption.
– Stay hydrated and maintain electrolyte balance with minerals like magnesium, potassium, and sodium, which support overall health.
Final Thoughts
Getting enough vitamin C on a carnivore diet is entirely possible with the right food choices. Organ meats, fresh muscle meat, and some seafood provide sufficient vitamin C to keep you healthy and scurvy-free. Plus, your body adapts to low-carb living by using vitamin C more efficiently. So enjoy your carnivore meals confidently, knowing you can meet your vitamin C needs without fruits and veggies.
Vitamin C is there in your meat-you just need to know where to find it!