We need vitamin C in our bodies to help the production of a protein essential to the structure of bones, muscles and cartilages. We nowadays know th...
We need vitamin C in our bodies to help the production of a protein essential to the structure of bones, muscles and cartilages. We nowadays know that this vitamin is also involved in the absorption of iron.
According to important research also, consuming big quantities of vitamin C isn’t important to bring more advantages than just consuming the right amounts.
When your body isn’t well provided of this vitamin, many symptoms appear, including lassitude, swollen gums, weakness, scurvy, and bleeding of the nose. A deficiency can be caused by different factors such as improper diet alcohol abuse and problems with its absorption.
Like other vitamin deficiencies, this one has its own set of risk factors, worth knowing about.
Taking more than needed amounts of vitamins can be bad for pregnant women, whose babies will be very prone to develop wheezing once they are 2 years old.
As a matter of fact many doctors avoid the use of vitamin C supplements in women. Instead they take a much better approach, advising to include food sources in the diet that provide this vitamin. In infants, supplementation can lead to the development of food allergies and asthma.
Since this vitamin is linked ot the absorption of iron, a deficiency can lead to anemia problems with a reduced amount of red blood cells in the body. Among other things, this means that less oxygen will be carried to the organs in the body, leading to anemia symptoms.
Anemia and deficiency can be characterized by weakness and pallor when the symptoms are mild. Acute problems will lead to dizziness and unconsciousness along with other severe symptoms.
Scurvy also appears because of a vitamin C deficiency; scurvy symptoms include weakness, tiredness, easy bleeding, pain in different parts of the body and poor healing of the wounds.
Finally, keep an eye for the state of your gums, a deficiency will cause swollen gums that look purply and feel spongy. It is essential to get a great diet to avoid the problems mentioned here.
If you are lacking of good levels of vitamin C, vitamin C serum can be helpful, provided you have talked previously with your doctor. Learn all about these and other .
The most popular vitamin is probably Vitamin C. There are many different Vitamin C benefits and the most common is that it helps us to fight off a cold because it boosts the immune system. Many people take C in capsule form, but it is also found in many different foods and drinks.
Unsurprisingly, vitamin C is found in citrus fruits. Some other foods that contain vitamin C include sweet peppers, and potatoes. Vitamin C is easily affected by heat and light, so the potency is often reduced during processing of foods and supplements that contain vitamin C.
It is best to eat fresh fruit for the highest vitamin value.
Vitamin C has antioxidant properties and it helps the body’s immune system by protecting cells. Because of this factor, it is believed to help prevent cancer. It strengthens the immune system and allows your body to fight cancer and other toxins.
Vitamin C is a super vitamin that helps fight colds, illnesses, high blood pressure, and even help heal wounds. For you to experience these and other vitamin C benefits, you just need to consume the vitamin on a daily basis and reap the rewards.
It is always advised to consult your doctor before supplementing, especially if you have diabetes. if you have diabetes, you may not have enough cells to help the beneficial process of vitamin C, which may actually be harmful to you. So ask your doctor before supplementing to avoid any complications.
These vitamin C benefits are just the tip of the iceberg, with many more to be listed… in saying so, it’s no surprise that Vitamin C is so popular among the masses. The beauty of vitamin C is that it is so versatile, and extremely cheap compared to other antioxidant products in the market. So whether man, woman, or child… get your daily safe dosage of vitamin C for better health.
By applying an , you are not only guaranteed to save cash on your vitamin C needs, but you will also get VIP service, and only the best products available for purchase… exclusively with your code.
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Along with the shorter days and falling leaves come the colds and flu, however, not for everyone! Survival of the fittest ” the fittest immunity that is. We know to wash our hands frequently, dress warmly, get plenty of rest, and of course incorporate daily exercise into our routine, but can the foods we eat really make a difference in our efforts to fight off colds and the flu? In my experience, there is no question that a well-nourished individual is more immunologically competent and better able to cope with illness/infection challenges than those with nutrient-poor diets. So where to start?
Your Foundation Diet
This is what I characterize as your day-to-day intake of the essential nutrients. Its not what you eat Friday nights after hockey or for the occasional birthday gathering, its what your food choice tendency is day-to-day over months and years that really impacts your overall resilience to create a body of health, vitality and strength. Your immune system is what protects you from viral infections, and the foods you eat have a major impact on your immune systems ability to fight off colds and flu. Balance, variety and moderation are three key areas to keep in check.
Balance Balance your meals and snacks by including at least 3 out of 4 food groups in each meal and 2 out of 4 for snacks. In general aim for lean/low fat proteins, unprocessed carbohydrates and healthy fats.
Examples: 1. Breakfast (all four food groups!) a. Grains: choose whole grain cereals high in fiber and low in sugar b. Fruits … Vegetables: sweeten by topping with berries or a sliced banana c. Meat or Alternatives: chopped almonds or walnuts add good fats and protein to your cereal bowl d. Dairy or Soy: Low fat milk or soy milk ” a generous amount for a good blast of calcium and vitamin D.
2. Snack (two food groups) carrots sticks and a container of low-fat yogurt
Variety Escape routine and try new foods (plant derived) as often as possible. Phyto -(Greek for plant) chemicals are important nutrients found in fruits, vegetables, whole grains, nuts, seeds and even chocolate and wine! Each plant derived food hosts its own profile of these powerful antioxidants ” the more variety you eat the more of these antioxidants your body can utilize to fight disease and boost immunity.
Moderation Limited or moderate intake of unhealthy food is important too. Stay away from excess sugar and unhealthy fats, such as saturated fat and especially trans fats, which have been shown to suppress immune function. Watch alcohol intake as well, which can impair your ability to fight off pathogens.
Adequate intakes of vitamins (A, B, C, D, E) and trace elements (Selenium, Zinc) are required for the immune system to function efficiently, however there is limited evidence of any benefits unless you are deficient (however in the case of vitamin D many of us might be). Taking a multivitamin/mineral a few times a week is a good safeguard for falling short, but supplements continue to prove their inferiority to a nutrient-rich diet. A variety of Fruits, Vegetables, Whole Grains, Nuts, Seeds, Lean Protein and Essential Fats are your key to optimal immune function.
Vitamin C Supplements
You need vitamin C for a healthy immune system, however you should get it from the fruits and vegetables you eat so that you also get other important nutrients, fiber and other phytochemicals and antioxidants that you won’t get from dietary supplements. There is no current scientific evidence to support the idea that taking large doses of vitamin C will prevent or reduce the symptoms of colds or flu, however you can take dietary supplements to assure that you get enough vitamin C on the days you don’t eat enough fruits and vegetables. In addition, your immune system requires a constant influx of vitamin C when it’s working hard to fight invaders, so drinking 100% juice or eating oranges every 2-3 hours at the onset and during a cold may shorten its duration.
Vitamin D
Vitamin D has made news headlines numerous times over the past couple of years, and growing evidence suggest we need to at least triple our intakes, especially during winter months (unless you’re lucky enough to live in the tropics!). Very few foods naturally contain vitamin D, and foods that are fortified with vitamin D (fluid milk/soy) are often inadequate to satisfy an adult’s vitamin D requirement. Vitamin D deficiency, aside from poor bone health, has also been associated with increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases. This is a supplement you may want to consider at 800-1000IU daily.
Zinc Supplements
Zinc is a mineral that is needed for a healthy immune system and is safe to take when ingested through food sources such as seafood, nuts and yogurt but more is not better although it’s often sold as an over-the-counter natural treatment for colds. Zinc is necessary for optimal health but most studies show little or no benefit when studying zinc supplements. Zinc sold in a nasal gel form has been shown by several studies to cause a loss of the sense of smell in some patients and should be used with caution. Zinc is often sold as ingredient in lozenges that may help to sooth a sore throat in some. But supplementing with higher doses of zinc, particularly long term, can be toxic.
Echinacea
This herb is available as a dietary supplement and is used to prevent or decrease the duration of the common cold. Most studies show mixed results, however a meta-analysis of several studies reports that taking echinacea supplements may actually be beneficial, and the most effective preparation seems to be the pressed juice of the Echinacea purpura species
Probiotics
These “friendly or good bacteria” help to keep your digestive tract healthy and appear to have some beneficial effect on your whole-body immune system. Probiotics may be found in dietary supplements or as a nutritional ingredient in yogurt (be sure “active” or “live” cultures is in the ingredient list), yogurt drinks (Bio-K) and other foods. Some research does support the use of probiotics for reducing the symptoms and duration of the common cold.
Food First — the foods listed here will give your immunity a boost, naturally!
For Vitamin C Citrus fruits and juices Apple juice Kiwi fruit Strawberries Broccoli Brussels sprouts Red/green/yellow Sweet potatoes Potatoes Tomatoes
For Vitamin E Vegetable oils Wheat germ Nuts Peanut butter Sunflower seeds Papayas Avocadoes Peppers
For Selenium Brazil nuts Grain products Wheat germ Wheat bran Oat bran Fish, shellfish Meat, poultry Eggs Beans
For Carotenoids Carrots Cantaloupe Sweet potatoes Pumpkin Broccoli Pink grapefruit Tomatoes/tomato products Dark green leafy Veggies
For Zinc Oysters and other seafood Red meat Poultry Fortified breakfast cereal Whole grains Beans Nuts
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Many people are starting to make healthy meal choices, including healthier drink options. A healthy beverage should revitalize and refresh your body without adding unwanted fat or calories.
Water. Drinking plenty of water will fend off fatigue, headaches and muscle spasms caused by dehydration. Water is also essential for great looking skin. When your body is properly hydrated, skin looks youthful and radiant. Also an effective appetite suppressor, drink a glass of water before meals and you will eat less overall. Water is also effective for ridding your body of harmful toxins. Maybe you should have a glass right now!
Cranberry juice. Not only are cranberries packed with vitamin C, studies show that drinking cranberry juice can help prevent bladder and urinary tract infections. Cranberries contain an ingredient that prevents bacteria from sticking to the walls of the bladder, making this little red berry not only tasty, but pretty useful too. The antioxidant properties in a glass of cranberry juice can help rid your body of harmful free radicals and and help reduce inflammation. Avoid sugary cranberry juice cocktails and choose 100% natural cranberry juice instead.
Green tea. Well known for its wealth of antioxidants, green tea can also block the over-production of harmful enzymes in your body that act as precursors to cancer. Replace your morning cup of coffee with a steaming cup of antioxidant-rich green tea instead. Natural compounds in green tea have been found to help regulate blood sugar levels by increasing insulin activity, promoting glucose metabolism and blocking glucose absorption.
Don’t be fooled by these sugary, colorful drinks. They may masquerade as healthy and inviting, but in fact, these beverage are loaded with extra sugar and fat.
Fancy coffee drinks. Your local coffee shop may try to entice you with a tasty caffeinated treat that features full-fat dairy products, chocolate, sugary syrups, artificial colors and flavors. These drinks often have as many calories and fat as a fast food meal.
Summer cocktails. Summer parties and picnics are not complete without a festive cocktail or two. But beware: these colorful, cheerful drinks pack quite a few calories. Pina coladas, margaritas, and daiquiris are drowning in calories, and that is even before the liquor is added.
Smoothies. Don’t be lured by the health claims made by some smoothie makers. Many smoothies claim to be healthy but the added fat and calories tell a very different story. Sugary juices, full-fat dairy products, and other extras make this drink a high calorie mistake.
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Many people are aware of the positive aspects of juicing but don’t know the significant positive aspects that citrus juice has to offer. Most people are aware of Vitamin C and some of its positive aspects. Human beings are one of the few species that does not make its own supply of Vitamin C.
A lot of the illnesses we suffer from today, such as cancer and viruses, are often thought to be caused by the lack of Vitamin C in our diet. This is in large due to the fact that this chemical destroys a lot of the free radicals that enter and attack our body by harmful the cells. We ate much more fruit in the past than we do today. We have hands that are made to pick and grasp fruit and so this was an easy food source for us to obtain.
Many experts in the filed of nutrition believe that we stopped making Vitamin C as it was so readily available in the diet. It is believed our bodies compensated by producing less of this important vitamin until today where we produce none. This causes us a problem as the modern diet contains very little fruit and, as such, our Vitamin C intake is insufficient.
We can reverse this trend by fruit juicing which allows us to take in our essential nutrients. It is a natural way of increasing our intake of essential nutrients. It can also save you money as there is no need to spend money regularly on expensive vitamins and nutrients.
The famous scientist and Nobel Laureate Linus Pauling has been one of the greatest supporters of Vitamin C in the diet. He believed that it would prevent a lot of of the illnesses that we suffer from today. The quantities that he advised to take in though were quite large and it’s now generally thought we do not need to take in this much on a daily basis.
Fruits like oranges and lemons contain a large amount of Vitamin C, or ascorbic acid. Every orange contains about 50mg of ascorbic acid per 100 grams of fruit and about 70mg per slice. The recommended daily allowance is only 60mg. This is the minimal amount to prevent scurvy, the classic illness that causes bleeding gums.
Buying a citrus juicer or juicer such as the Jack Lalanne Juicer is a good way to start juicing and investing in your health. This article demonstrates that many of the essential nutrients we require can be obtained in a healthy and natural way.
About the Author:
Jade likes to write numerous articles around the and reviews the latest on the web.
