Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation.
In 1747, Scottish naval surgeon James Lind discovered that an nutrient (now known to be vitamin C) in citrus foods prevented scurvy. It was rediscovered by Norwegians, A. Hoist and T. Froelich in 1912. Vitamin C was the first vitamin to be artificially synthesized in 1935. A process invented by Dr. Tadeusz Reichstein, of the Swiss Institute of Technology in Zurich.
Vitamin C is highly sensitive to air, water, and temperature. About 25% of the vitamin C in vegetables can be lost simply by blanching (boiling or steaming the food for a few minutes). This same degree of loss occurs in the freezing and unthawing of vegetables and fruits. Cooking of vegetables and fruits for longer periods of time (10-20 minutes) can result in a loss of over one half the total vitamin C content. When fruits and vegetables are canned and then reheated, only 1/3 of the original vitamin C content may be left. Consumption of vitamin C-rich foods in their fresh, raw form is the best way to maximize vitamin C intake.
Health Benefits
Vitamin C boosts Immunity, It protects from Free radicals, It protects from Scurvy, Heart disease, Stroke and Cancers like Lung, Mouth, Throat, Colon, Stomach and Esophagus, It lowers Blood pressure, It prevents Atherosclerosis, High Cholesterol, Congestive Heart Failure and Angina Pectoris, It lowers the Lead Toxicity (increasing Lead leads to Low IQ, High Blood pressure and Kidney damages).
Amounts per Day
1-3 years: 15 milligrams
4-8 years: 25 milligrams
Males 9-13 years: 45 milligrams
Males 14-18 years: 75 milligrams
Males 19 years and older: 90 milligrams
Females 9-13 years: 45 milligrams
Females 14-18 years: 65 milligrams
Females 19 years and older: 75 milligrams
Pregnant females 18 years: 80 milligrams
Pregnant females 19 years and older: 85 milligrams
Lactating females 18 years: 115 milligrams
Lactating females 19 years and older: 120 milligrams
Vitamin C Deficiencies
Full-blown symptoms of the vitamin C deficiency disease called scurvy - including bleeding gums and skin discoloration due to ruptured blood vessels. Poor wound healing can be a symptom of vitamin C deficiency. Weak immune function, including susceptibility to colds and other infections, can also be a telltale sign of vitamin C deficiency. Since the lining of our respiratory tract also depend heavily on vitamin C for protection, respiratory infection and other lung-related conditions can also be symptomatic of vitamin C deficiency.
Vitamin C Toxicities
At high supplemental doses involving 5 or more grams of vitamin C, diarrhea can result from the fluid in the intestine becoming too concentrated ("osmotic diarrhea").
In 1747, Scottish naval surgeon James Lind discovered that an nutrient (now known to be vitamin C) in citrus foods prevented scurvy. It was rediscovered by Norwegians, A. Hoist and T. Froelich in 1912. Vitamin C was the first vitamin to be artificially synthesized in 1935. A process invented by Dr. Tadeusz Reichstein, of the Swiss Institute of Technology in Zurich.
Vitamin C is highly sensitive to air, water, and temperature. About 25% of the vitamin C in vegetables can be lost simply by blanching (boiling or steaming the food for a few minutes). This same degree of loss occurs in the freezing and unthawing of vegetables and fruits. Cooking of vegetables and fruits for longer periods of time (10-20 minutes) can result in a loss of over one half the total vitamin C content. When fruits and vegetables are canned and then reheated, only 1/3 of the original vitamin C content may be left. Consumption of vitamin C-rich foods in their fresh, raw form is the best way to maximize vitamin C intake.
Health Benefits
Vitamin C boosts Immunity, It protects from Free radicals, It protects from Scurvy, Heart disease, Stroke and Cancers like Lung, Mouth, Throat, Colon, Stomach and Esophagus, It lowers Blood pressure, It prevents Atherosclerosis, High Cholesterol, Congestive Heart Failure and Angina Pectoris, It lowers the Lead Toxicity (increasing Lead leads to Low IQ, High Blood pressure and Kidney damages).
Amounts per Day
1-3 years: 15 milligrams
4-8 years: 25 milligrams
Males 9-13 years: 45 milligrams
Males 14-18 years: 75 milligrams
Males 19 years and older: 90 milligrams
Females 9-13 years: 45 milligrams
Females 14-18 years: 65 milligrams
Females 19 years and older: 75 milligrams
Pregnant females 18 years: 80 milligrams
Pregnant females 19 years and older: 85 milligrams
Lactating females 18 years: 115 milligrams
Lactating females 19 years and older: 120 milligrams
Vitamin C Deficiencies
Full-blown symptoms of the vitamin C deficiency disease called scurvy - including bleeding gums and skin discoloration due to ruptured blood vessels. Poor wound healing can be a symptom of vitamin C deficiency. Weak immune function, including susceptibility to colds and other infections, can also be a telltale sign of vitamin C deficiency. Since the lining of our respiratory tract also depend heavily on vitamin C for protection, respiratory infection and other lung-related conditions can also be symptomatic of vitamin C deficiency.
Vitamin C Toxicities
At high supplemental doses involving 5 or more grams of vitamin C, diarrhea can result from the fluid in the intestine becoming too concentrated ("osmotic diarrhea").
Large supplemental doses of vitamin C can also increase levels of uric acid in the urine, because vitamin C can be broken down into uric acid. However, it is not clear that increased uric acid in the urine can increase a person's risk of forming uric acid kidney stones.
Finally, vitamin C can increase a person's absorption of Iron from plant foods; and persons who have health problems related to excess free iron in their cells may want to consider avoiding high supplemental doses of vitamin C. It is important to remember that all of the above toxicity-related issues involve vitamin C in supplemental form, not as it naturally occurs in food.
In 2000, the National Academy of Sciences set a Tolerable Upper Intake Level (UL) for vitamin C at 2,000 milligrams (2 grams) for adults 19 years or older.
Good Vegetable Sources
- Fruits: Breadfruit, Guava, Kiwi Fruit, Mango, Mulberries, Orange, Lemon, Papaya, Passion Fruit, Pineapple, Strawberry etc.
- Vegetables: Amaranth Leaves, Broccoli, Brussels Sprouts, Kale, Swiss Chard etc.
- Nuts & Grains: Chestnut.
- Legumes: Edamame.
No comments:
Post a Comment