For Immediate Release
January 22, 2024
(SCHENECTADY and WILLIAMSVILLE, N.Y.) As a part of the company’s strategic succession plan, Frank Curci, CEO of Northeast Grocery, Inc. (NGI), the parent company of Price Chopper/Market 32 and Tops Friendly Markets, has announced his retirement. Following an internal and external search, John Persons, NGI’s chief operating officer, has been named by the NGI Board of Directors to succeed him, effective February 26, 2024.
“The 43 years I have spent in this business have been challenging and rewarding beyond measure and, without a doubt, the recent years spent planning and then bringing NGI to life have been some of the most gratifying. I’m delighted that John has been chosen to succeed me. He has been instrumental in our merger success to date, providing the necessary leadership over these past few years to position NGI for success. While John’s strategic mindset is poised to lead our multifaceted business day to day, he also possesses great vision for our path forward,” said Curci.
One of Curci’s accomplishments as NGI’s CEO has been to develop a team of seasoned executives across Tops, Price Chopper/Market 32, and Northeast Shared Services (a subsidiary of NGI providing services to both operating companies) capable of providing experienced leadership and fueling an internal succession plan. That plan ultimately led to the selection of Persons to succeed Curci.
Persons has served as NGI’s COO since June 2023, overseeing both the Price Chopper/Market 32 and Tops Markets operating companies, as well as Northeast Shared Services’ merchandising and marketing functions.
A 40-year industry veteran who started as a cashier at Tops and rose to the office of the president, Persons has spent his entire career with the Williamsville-based grocery chain and now NGI. During his tenure at Tops, he had oversight for various functions, including operations, merchandising, sales and marketing, real estate, information technology, and organizational strategy, all leading to his appointment as president in 2015. A Western New York native, Persons holds a B.A. and an M.B.A. from the University at Buffalo.
“I am thrilled to lead NGI forward in collaboration with the talented teammates and associates at Northeast Shared Services, Price Chopper/Market 32 and Tops who are dedicated to nourishing the communities we serve,” said Persons. “On behalf of all 30,000 of us, I’d like to express gratitude to Frank Curci for his leadership and mentorship over the years and reiterate my commitment to build on the momentum and success that he has fostered.”
About Northeast Grocery, Inc.
Headquartered in Schenectady, NY, Northeast Grocery, Inc. (NGI) is the parent company of Price Chopper/Market 32 and Tops Friendly Markets, which collectively operate nearly 300 supermarkets across New York, Massachusetts, Vermont, Connecticut, Pennsylvania, and New Hampshire and employ more than 30,000 associates/teammates.
Founded by New York families, Tops and Price Chopper/Market 32 have more than 150 years of industry leadership combined. Both companies share longstanding traditions of innovative food merchandising and exceptional customer service and are driven to provide sustainably sourced, high-quality products to nourish the communities in which they operate while reducing environmental waste and energy consumption. For additional information, please visit www.pricechopper.com and www.topsmarkets.com.
Haleigh Eustis
Intern, Digital Marketing
Aprils showers might bring May flowers, but what about cheese? This April, Price Chopper/Market 32 is proud to announce our cheese of the month: Sartori’s Bellavitano Cheese! This creamy, rich textured cheese comes from the great state of Wisconsin. Bellavitano is a unique hard cheese that has an irresistible nutty, fruity base flavor with a tangy finish. Bellavitano comes in a variety of different flavors to accompany its parmesan like flavor.
Sartori’s Bellavitano Cheese is the perfect cheese for a charcuterie board as its robust flavors and crunchy calcium lactate crystals pair well with fresh fruits such as apples and grapes. Want to add something savory as well? Bellavitano pairs perfectly with plenty of cured meats and delicious crusty bread such as baguettes! Pair this cheese with a Pinot Noir or a light raspberry ale and enjoy!
Haleigh Eustis
Intern, Digital Marketing
Good morning! There’s no better way to start the day than a strong cup of coffee. Though a cup of black coffee is always a reliable choice, there are so many variations of caffeine intake that differ from a regular cup of joe. The list of hot and cold beverages can seem extensive, and a bit overwhelming, but we are here to make that easier! Here is a breakdown of your favorite coffee beverages, and how to make them.
Drip Coffee: Drip coffee is your regular black coffee! It can also be referred to as “filter coffee” as the hot water passes through a coffee filter and brews with the coffee grounds. You can make drip coffee in a pot or Keurig, as it’s quick and can be altered to taste stronger or weaker based on flavor palette.
Cold Brew: Cold Brew is much like coffee, but has a stronger and smoother flavor that many people tend to prefer. To make cold brew is simple! Take coarse coffee grounds and put them in a mason bar. Pour cold water over your grounds (depending on your flavor palette, some people like a 3-1 ratio of water to grounds or a 4-1 ratio of water to grounds). Leave your cold brew in the fridge for 24 hours and strain your grounds once the flavor is to your liking.
Check out our Maple-Pumpkin Cold Brew!
Latte: If you’ve never made a latte, then it may seem a bit overwhelming, but don’t worry! Lattes are a simple coffee beverage that has two ingredients: espresso and milk. With the espresso at the bottom of your cup, froth your milk. A proper latte will have steamed milk and a light layer of foam on the top. Add a syrup of your liking to add a new depth of flavor.
Try making our White Chocolate Pumpkin Spice Latte!
Latte Macchiato: Much like a latte, a Latte Macchiato includes the two same ingredients: espresso and milk. Though the ingredients are the same, the process is slightly different. You will froth your milk and add it to your glass. Lastly, you will add your shot of espresso to the top and watch as the espresso slowly combines into the milk.
Cappuccino: If you ever order a cappuccino and are shocked that it’s so light in weight, don’t be alarmed! Unlike lattes which are milk heavy, cappuccinos are light in weight because the cup is primarily frothy milk. This beverage is filled with the airy foam that your milk frother will create, and generally it’s easier to extract the foam with a spoon.
Mocha: Much like a latte, a mocha is the same concept with the acceptation of added chocolate syrup. In your cup, add your hot espresso and your desired amount of mocha syrup. Combine the chocolate into the hot espresso by swirling them together then top off your drink with a layer of smooth foamy milk!
Check out our Mocha-Almond Meringue Cake!
Red Eye: Want an extra jolt of caffeine in the morning? Try a red eye! This drink is purely caffeine as it’s a layer of black coffee and a shot of espresso. The ratio of drip coffee to espresso is completely determined by what you prefer.
Americano: Lastly, the americano! This drink is simple as it requires two ingredients: espresso and water. You read it right! An americano is a simple beverage of an espresso shot topped with hot water. This beverage tends to replicate drip coffee and it’s a tame way of drinking your espresso if the flavor is too strong for you.
With this list in mind, elevate your morning coffee game and take on the day . . . caffeinated! Shop Price Chopper/Makret 32 for all of your coffee needs!
Mia Teal
Marketing Coordinator, Paid Media
It is that time of year again where many people will start up gardening. Gardening is a great way to save money on your favorite vegetables and get a great deal of exercise in as well. Additionally, did you know that gardening actually helps the environment? Growing your own vegetables helps reduce carbon emissions. So what are we waiting for? Let’s get growing!
Tips & Tricks on Gardening Favorites
We picked out three commonly grown vegetables and provided some tips and tricks on how to succeed this gardening season. Find out how below!
Tomatoes:
- Tomatoes, like people, love the sunshine! Make sure that your tomatoes are in a position where they will get ample sunshine to grow strong.
- Tomato plants can be planted a lot deeper than other vegetables. A full two-thirds of the plant should be underground. Seeds should be planted one-eighth of an inch underground. By planting tomatoes deeper in the soil, you are allowing for stronger, more resilient roots.
- Tomato plants need 1-2 inches of water in total per week. Remember not to do this all at once.
Peppers:
- Unlike tomatoes, peppers must be in a shaded area, as they are very sensitive to heat.
- Peppers require 1-2 inches of water per week, but make sure to space out your waterings. Peppers need days in between for dryness. Slow dousings of water are beneficial for peppers.
- Plant peppers 18-24 inches apart.
Carrots:
- Carrots require a lot of sunshine – about 6-10 hours a day.
- Carrots are slow to germinate. They typically require 2-3 weeks to emerge, so don’t give up on these guys!
- Water carrots frequently, but do not douse them as you would with peppers. A shallow watering will do.
As you start harvesting your crops, you will want to make some homemade meals out of them. Check out some of our recipes below!
Grilled Veggie & Quinoa Bowl: This fresh blend of vegetables includes tomatoes, corn, green onions, and avocado, however, add in more of your garden vegetables for even more color!
Zucchini-Vegetable Rolls: With only 5 ingredients, this is a great appetizer to put out for your Mother’s Day or Memorial Day celebration. The only ingredient you would have to purchase is the PICS cream cheese!
Shrimp and Grits Stuffed Peppers: Fresh peppers from the garden with delicious seafood and grits…Need I say more?
Grilled Vegetable Pasta Salad: What is an outdoor barbeque without the pasta salad? Better yet, you have our permission to brag about your freshly-grown garden vegetables in this salad!
Shop Our Seed Packets
And just like that – it’s spring!
The Northeast is a great place to live, especially for the variety changing seasons brings to our landscape and our tables! Last weekend I had snow in my gardens and flowers popping up through it with their bright and hopeful colors. A few days later, and the temperatures are rising, my neighbors are out walking, and families are getting busy with spring sports and clubs. Those busy days call for quick meals that make everyone happy and keep budgets on track.
This week, Shady Brook Turkey Sausage is the star – affordable, versatile, and available in sweet or hot flavor profiles. Our recipes are so easy and appetizing, you may even plan to double up on the sales and have these meals again in the next couple of weeks!
Savory Turkey Sausage & Pasta Dinner
1 pack Shady Brook Farms Italian Turkey Sausage
1 box PICS Spaghetti
1 loaf PICS Italian Bread
1 lb. Broccoli Crowns
1 jar (24oz) PICS Pasta Sauce
Shop Savory Turkey Sausage & Pasta Dinner here!
Sweet or Spicy Red Beans & Turkey Sausage Bowl
1 pack Shady Brook Farms Italian Turkey Sausage
3 cans (15.5oz) PICS Kidney Beans
1 Green Bell Pepper
1 Vidalia Onion
Shop Sweet or Spicy Red Beans & Turkey Sausage Bowl here!
Meal 1: Savory Turkey Sausage & Pasta Dinner
Meal prep just became a lot easier with this recipe! Check out this turkey & pasta dinner for a new meal idea in the household.
Essentials:
1 large microwavable plate
1 large saucepans(or 1 each of a large skillet and saucepan)
1 small saucepan
A can opener
Tongs
Colander
Spatula
Serrated knife
Cutting board
Aimply Done Aluminum Foil
Pantry:
PICS Vegetable Oil Spray
15 OZ. can PICS Petite Italian Diced Tomatoes
PICS Unsalted Butter
Garlic powder
Preheat oven to 200 degrees fahrenheit.
Thoroughly rinse the broccoli and set on a clean towel to dry. Hack– no need to cut it up before cooking! Place the whole broccoli, crown down, in a large saucepan or high-sided skillet. Add water to cover the crowns and the lower part of the stalks. You will steam them up just before plating the meal!
Slice the Italian Bread in half lengthwise, and lightly butter both sides of the bread. Sprinkle garlic powder on the butter. Close the loaf and wrap in foil. Place the bread on the upper rack in the oven – the low temp will warm it and melt the butter without burning. You may turn it down to the “Warm” setting after 10 minutes or so.
Fill 1 large saucepan with water, and a pinch of salt if you like, for the PICS pasta. Place it on a back burner on high heat. Follow package directions for cooking the pasta. Drain in the colander when done.
While the pasta water is heating, open the jar of PICS Pasta Sauce and pour it into a large saucepan. Use a spatula to get all the sauce out, or, add a splash of water to the jar and swirl it around, then add to the saucepan to minimize waste. Open the can of PICS Diced Tomatoes and add to the pasta sauce. Turn the burner heat on to medium and stir often as it heats up – when it is gently simmering, turn the heat down to low and stir frequently.
Cooking and slicing turkey sausage – two options:
Turkey sausage is very tender, so cooking at least partially helps you cut it into uniform pieces. Cutting into similar size pieces helps the whole meal cook evenly and completely.
Hack – Place the sausage on the large microwavable plate. Place the plate into the microwave and microwave for two minutes; use the tongs to turn the sausage, and microwave for two to three minutes more. If you prefer, use a large skillet to brown the sausage first.
Then, slice into rounds, using tongs or a fork to keep them steady as they will be hot and add the sausage to the pasta sauce.
When you are about 10 minutes from serving the meal, turn a different burner on high and boil/steam the broccoli crowns for 3 – 5 minutes, until fork tender. Remove them from the pan with tongs and quickly cut the florets off into smaller pieces right on the serving plate!
Divide the pasta on four plates next to the broccoli, and ladle on the turkey sauce and pasta sauce. A sprinkle of parmesan cheese and you are ready!
Meal 2: Sweet or Spicy Red Beans & Turkey Sausage Bowl
The dish can be sweet or savory, depending on which flavor turkey sausage is used. If you prefer sweet, eliminate the hot sauce. Tip – If Cajun seasoning is not on your list, try curry! Add ½ tsp of spice at a time until you’re happy with the seasoning.
Essentials:
Large, deep skillet or pot
Can opener
Colander
Wooden spoon
Chef’s knife
Cutting board
Liquid measuring cup
Pantry:
PICS Olive Oil
Three 15 OZ. cans PICS Red Beans, rinsed and drained
2 cloves of garlic (or 2 TBSP minced garlic)
1.5 Tsp Cajun Seasoning
Dash hot pepper sauce
Optional:
Hot cooked PICS rice or quinoa, cooked according to package instructions.
Wash green pepper and allow to dry on a clean towel.
Chop 1 medium onion and dice the green pepper. Mince garlic cloves.
Add 1-2 TBSP olive oil to the skillet, heating until oil is warm and shimmering. Add the chopped vegetables, sautéing until tender. Add the minced garlic, and stir, cooking for one additional minute. Remove the vegetables to a bowl.
Add 1 TBSP olive oil to the skillet, and add the Turkey Sausage, using tongs to turn them occasionally. Cook on medium until brown and done. Remove to a plate or cutting board, and slice into rounds.
Add vegetables, red beans, Cajun seasoning, and hot sauce, and 1 cup of water to the skillet. Allow liquid in the pan to come to a simmer, and add the sliced sausage, stirring and combining all ingredients together in the skillet.
Place a serving of rice in each of four bowls and spoon the Red Beans and Sausage on the rice.
Enjoy!
Adapted from Taste of Home, accessed 4/8/2024. Red Beans and Sausage Recipe: How to Make It (tasteofhome.com)
Mia Teal
Marketing Coordinator, Paid Media
Every year on April 11th, pet lovers across the nation come together to celebrate National Pet Day. It’s a day dedicated to honoring the special bond we share with our beloved animal companions, whether they have fur, feathers, scales, or fins. National Pet Day serves as a reminder of the joy, love, and companionship our pets bring into our lives each and every day.
National Pet Day serves so much more than showering our pets with toys, treats, and endless kisses (although, of course we will do this anyway). It is also a day to bring awareness to the pets in need across the globe, whether that is a need for food, water, or adoption. At Price Chopper & Market 32, we are proud to host a pet food drive from April 1st – April 30th. Your generous donation will help support your local animal shelter. Check out the pet solution center of your local store for products you can purchase and donate. Look for the collection bin or carts at the front of the store.
Find a store near you!
How can you celebrate National Pet Day? Check out some ideas below!
- Pamper your pet! Take some time today to treat your pet to everything he or she loves, like a walk, an extra treat, or some extra long snuggles!
- Donate to an animal drive or shelter.
- Spread awareness to your friends, families, and colleagues about pets that need adopting.
- Practice responsible pet ownership by ensuring your house is pet-proofed, your companion is up-to-date on all of their vaccines, and they have routine check ups at the vet. (Who doesn’t love the vet?)
Check out some pawsome pet savings, as well as some of our furry friends of the northeast here!
Cooking up value and flavor this week with our Turkey Burrito Bowls and Sloppy Joe’s! Everyone can enjoy these quick and easy recipes, using Shady Brook Ground Turkey (BOGO) and fun fixins’!
Let’s take a look at this week’s meal items…
Ground Turkey Burrito Bowl
1 pack (1.3 lbs) Shady Brook Farms Ground Turkey
1 large bag (10oz) PICS Boil in Bag White Rice
1 jar (15oz each) PICS Salsa
2 cans (15oz) PICS Canned Beans
1 can (15oz) PICS Canned Corn
1 pouch McCormick Taco Seasoning
1 pack (8oz) PICS Shredded Cheese
Shop for Ground Turkey Burrito Bowls here!
Ground Turkey Sloppy Joes
1 pack (1.3 lbs) Shady Brook Farms Ground Turkey
1 can (15oz) PICS Sloppy Joes Sauce
1 lb. Sweet Potatoes
1 lb. Celery
1 pack (8 ct.) PICS Hamburger Buns
Shop for Ground Turkey Sloppy Joes here!
Ground Turkey Burrito Bowls
Take your traditional burrito bowl to the next level with this delicious and filling meal! This is sure to be a hit in your household.
Optional:
Fresh chopped or dried Cilantro Corn chips
Essentials:
Large skillet
Medium saucepan
Large bowl
Colander
Can opener,
Wooden spoon
Large spoon
Pantry:
1 medium Red Onion, chopped
1 -2 cloves of garlic, chopped, or 2 TBSP jarred minced garlic;
PICS Vegetable Oil
PICS Italian Dressing
Set a large skillet on the stove. Add 1 – 2 TBSP PICS Vegetable Oil and turn on to medium heat. When the oil is warm, add the contents of 1 package (1#) Shady Brook Ground Turkey. Add ground turkey and sauté, using the wooden spoon to break it up into smaller pieces. Cook until there is no pink color left and the turkey is slightly browned. If using a packet of seasoning, follow directions on the packet or container to add seasoning to the ground turkey.
In the medium saucepan, follow package directions for the PICS Boil-in-Bag Rice.
Looking to get creative or mix up your burrito toppings? Try our Cowboy Caviar! This is a very fun, easy recipe, and good as a dip or topping on any protein.
Cowboy Caviar: You can be flexible with the types of beans you use, and the other vegetables or fruit you chop and add, such as chopped peppers, yellow onion, and in season now, fresh mango! (Tip -the optional corn chips will be a great way to finish this off, if there are any leftovers!)
While the turkey is cooking, open the cans of beans and corn. Empty the cans into the colander, and rinse with cool water. Allow to drain, shaking a few times to drain excess water.
Place the beans and corn into a large bowl. Add the chopped red onion and garlic, and ½ cup of PICS Italian Dressing. Mix thoroughly and allow to sit at room temperature.
When the rice and turkey are done, drain in the colander if needed. Portion rice out into 4 bowls and repeat with the turkey. Top the warm turkey and rice with shredded PICS Shredded Taco or Cheddar Cheese and add a generous 2-3 TBSP of Cowboy Caviar on top. Garnish with Cilantro and enjoy!
Skillet Ground Turkey Sloppy Joes
Sloppy Joes are tried and true – a favorite fast meal that pleases all generations! This quick dinner gives you back some time in the evening on a busy day. It is also a flexible meal – ground turkey and PICS Sloppy Joe Sauce can be cooked ahead of time and quickly warmed up for those crazy sports-season-shifted supper times. Sweet potatoes bring the yum and a big bang of great nutrition to this family favorite!
Essentials:
Large skillet
Dinner-sized microwavable plate
Sheet pan
Simply Done Aluminum Foil
PICS Vegetable Oil Spray
Can opener
Wooden spoon
Pantry:
PICS Vegetable Oil Spray
PICS Unsalted Butter
PICS Vegetable Oil
Preheat oven to 375 degrees Fahrenheit.
Wash fresh Sweet Potatoes and place them on a towel to dry.
Line sheet pan with foil, and spray lightly with PICS Vegetable Oil spray,
Prick sweet potatoes with a fork several times and place them on a microwave safe plate. Microwave the potatoes for 5 minutes. This will speed up the baking time, allowing you to get them done in a shorter time without losing all the mellow roasted flavor goodness. When the microwave is done, remove the potatoes with a clean towel or tongs – they will be hot! Place them on the sheet pan and put them into the oven.
Place the skillet on the stove and add two TBSP of PICS Vegetable Oil. When the oil is warmed, add the ground turkey to the skillet, using the wooden spoon to break it up into smaller pieces. Cook until there is no pink color left, and it is slightly browned.
Open the can of PICS Sloppy Joe Sauce and add it to the warm turkey, stirring in until all the turkey is coated with the sauce.
Using a fork, check sweet potatoes for doneness. They should be easy to pierce and tender. Carefully remove the sheet pan from the oven to the stove top.
Toast the PICS Hamburger Buns if you like. Spoon the warm Turkey Sloppy Joe mix onto the bun. Split the sweet potatoes in half, adding a pat of butter or a dash of chile powder or cinnamon for a fun flavor twist. Enjoy!
Mia Teal
Marketing Coordinator, Paid Media
Calling all brunch fans! The month of April is National Brunch Month, and we are here to celebrate. Brunch is a perfect way to spend quality time with friends and family, laugh until your stomach aches, and fill up on your favorite breakfast. I mean, who can pass up warm French toast, buttery waffles, scrambled egg bakes and so much more? Here at Price Chopper and Market 32, we want to help you get your brunch on all April long.
Cinnamon Waffles with Apple-Pecan Topping: These are not your average waffles…they are so much better! The cinnamon with crunchy apples & pecans are to die for!
Farmer’s Market Hash with Poached Egg: This hearty meal is filled with a variety of vegetables, cheese, and an egg! Talk about a delicious brunch!
Blueberry-Banana Chia Seed Muffins: These muffins are the perfect side to brunch! Tip: Cut the muffins in half, warm for a few seconds, and then spread with PICS butter. Thank us later!
Buttermilk-Bacon Pancakes with Bourbon-Maple Syrup: What is a brunch without bacon? Now, combine your PICS bacon with pancakes and PICS maple syrup. Perfection!
Spring Sausage & Vegetable Strata: Now this is every brunch fan’s dream! Feel free to add in PICS bacon or other vegetables of choice. The more the merrier!
Blueberry French Toast Bake: Fresh blueberries on warm French toast with butter and maple syrup…need I say more?
Happy Brunch Month!
Haleigh Eustis
Intern, Digital Marketing
I was going to tell you a joke about the solar eclipse, but I figured it would be overshadowed by better ones! This year, on April 8th, we will experience a solar eclipse! A solar eclipse happens when the Moon moves between the Earth and the Sun, blocking the Sun’s light temporarily. It’s like the Moon is standing in front of the Sun, casting a shadow on Earth. This makes it look like the Sun is disappearing for a little while. It’s a fascinating event where the Moon hides the Sun from our view for a short time!
If you’re looking forward to witnessing this thrilling occurrence, it’s essential to complement it with a delectable dessert. Enhance your solar eclipse experience with moon cookies – not only are they irresistibly delicious, but they’re also easy to make.
What You’ll Need:
- DRY INGREDIENTS:
- 2 Cups of All-Purpose Flour
- ¾ Cup Unsweetened Cocoa Powder
- 1 Teaspoon of Salt
- ½ teaspoon Baking Powder
- WET INGREDIENTS
- 1 Cup of Granulated Sugar
- ½ Cup of Unsalted Butter
- 1 Large Egg
- 1 Teaspoon Vanilla Extract
- 1 Cup of Milk
- FROSTING
- 2 Cups of Powdered Sugar
- ½ Cups of Unsalted Butter
- 2 tablespoons of Milk
- ¼ Cup of Unsweetened Cocoa Powder
Let’s Begin:
- Combine all dry ingredients together.
- In a new bowl, combine sugar and softened butter and beat on medium until light and fluffy. Once fluffy, add your egg, vanilla and beat for one more minute.
- Once combined, alternate between mixing in your milk and dry ingredients into your wet ingredients bowl.
- With your cookie dough, create 12 balls on your baking sheet and freeze the dough for 10 minutes. Once frozen, bake your cookies for 12 minutes at 350 degrees Fahrenheit.
- While your cookies are cooling, combine your frosting ingredients (don’t utilize your cocoa, yet!) in a bowl on medium-low for three minutes. Once your frosting is smooth and incorporated, divide the frosting into two bowls and mix in your cocoa in one bowl.
- Lastly, frost one half of your cookie with the chocolate frosting, and the other half with your original frosting.
There you have it! Delicious cookies for your solar eclipse watch party! Buy all your moon cookie ingredients at Price Chopper/Market 32!
Ellie Wilson
MS, RDN, CDN
History
Vitamin C Day was started in 2019 by a skincare company (Skinceuticals ®), when their scientists showed that some Vitamin C can be absorbed by the skin. This is an important find, as Vitamin C is a key nutrient for skin health and production of collagen, a structural protein found in all connective tissues in our bodies. Vitamin C (ascorbic acid) is an essential nutrient – essential means it must be obtained by eating and drinking because humans cannot make it. Vitamin C is important to many body systems, and research is always reaching to better define roles and mechanisms, especially for preventive health efforts like reducing incidence of cancer or heart disease.
Natural Sources
Vitamin C is found in multiple foods, including all citrus fruits, bell peppers, tomatoes, potatoes, strawberries, and cruciferous vegetables including broccoli, cabbage, cauliflower, and Brussels sprouts. Many foods are fortified with Vitamin C, and it may also be a functional ingredient that maintains freshness. It is so commonly available in foods typically eaten by Americans; it is rare to find a deficiency. It was long recognized that citrus fruits contained a substance that prevented scurvy, a disease that killed sailors from the 1500-1800’s, but the nutrient was not actually identified until 1932.
Supplements
Many people increase their intake of Vitamin C via foods and supplements to ward off chronic health issues, or perhaps when a cold is coming on. In the 1970’s, Linus Pawling, a scientist, and proponent of mega dosing Vitamin C, recommended the equivalent of 12-24 oranges, to support overall health. Vitamin C is a water-soluble vitamin, which means our bodies do not store it well. Due largely to Dr. Pawling’s recommendations, it was not uncommon for people to take high potency supplements of 1000 mg or more, but that is rarely recommended now. In fact, though well-recognized as an antioxidant, at very high levels it can become damaging to cells.
Current Guidelines
The Recommended Daily Amount for adults 19 and older is 90 mg for men and 75 for women. Children’s needs are lower and defined by age and stage of growth. High intake over time results in lower absorption once the body’s limited stores are maxed out. Though it is not toxic, the Tolerable Upper Limit (the maximum amount generally recognized will not cause harm) is 2000 mg per day. Excessive Vitamin C can result in nausea and other GI issues. High, excessive intake of Vitamin C can backfire if it is suddenly stopped – a person that pivots from excess to none can develop rebound scurvy. Despite prevalent belief that Vitamin C can prevent colds, research has so far shown limited benefit, though it may be helpful to reduce virus duration.
Food First
Ensuring you get enough Vitamin C is a great motivator for eating more fruits and vegetables, preferably often over the course of the day. The benefits of eating more produce stack up as other nutrients come along for the ride, such as Vitamin A, fiber, bioactive substances (polyphenols) and water. Vitamin C enhances absorption of iron, which is important to children, pregnant women, and anyone with malabsorption due to intestinal issues or perhaps even a medication interaction. To get the best food benefit, pair higher iron foods, like cooked, unprocessed red meats, legumes, and iron-fortified foods with foods high in Vitamin C to enhance natural absorption of iron. Despite prevalent belief that Vitamin C can prevent colds, research has so far shown limited benefit, though it may be helpful to reduce virus duration.
Best Practices
Enjoy a wide variety of fruits and vegetables – the more you eat, the more likely you are to meet the RDA without a supplement. If you are concerned, ask your health care provider or registered dietitian-nutritionist to assess if you would benefit from a supplement and why, as well as ensuring there are no concerns about current medication/supplement interactions by sharing supplement information with your pharmacist. If supplements are needed, keep them lower dose and consider using every other day. The RDA is based on a weekly average – you are sure to get some Vitamin C most days and can fill in gaps with moderate supplementation.