Sunday, March 4, 2012

Vitamin C

Vitamin C is an essential water soluble vitamin. What does water soluble mean? Water soluble means that the body will absorb them, but they will not retain in the body for long periods of time. They will eventually be excreted when there is a maximum of this vitamin in our bloodstream. So why is vitamin C so essential?
Here are some functions of Vitamin C:

  • important antioxidant
  • collagen synthesis-(collagen is a protein found in skin, bones, tendons, and cartilage)
  • building immunity against colds
  • cancer prevention
  • cataracts prevention
  • decreasing risk of heart disease
  • enhances iron absorption
An important note to those who are anemic: if you take iron with some source of vitamin C it will enhance the iron's absorption in the blood. 

Some dietary sources of vitamin C:
  • papaya
  • orange juice
  • cantaloupe
  • broccoli
  • brussels sprouts
  • green peppers
  • grapefruit juice
  • strawberries
If you think you are not getting enough vitamin C from your foods it is ok to take a supplement. However, always consult your doctor before beginning any vitamin supplement.  The recommended dietary allowance for vitamin C for women is 75mg and for men it is 90mg.  Vitamin C intake of more than 2g daily can result in toxic issues. so you do not want to go over this amount.  Try to acquire vitamin C from your food sources before relying on a supplement. 


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