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Tuesday, February 11, 2014

All About Vitamin C - Where, What, and Why

Vitamin C, found abundantly in fruits and vegetables, is an essential nutrient the body requires to support normal growth and development. It improves immune function and the absorption of non-heme iron, protects against cardiovascular disease, prenatal health problems, eye disease, and has even been shown to ward off skin wrinkling. 

Vitamin C is one of many antioxidants that block some of the damage caused by free radicals (Free radicals are made when the body breaks down food or when you are exposed to tobacco smoke or radiation). The buildup of free radicals over time is largely responsible for the aging process, and they may play a role in cancer, heart disease, and conditions like arthritis. Vitamin C has also been shown to regenerate other antioxidants within the body, such as Vitamin E.

Vitamin C is needed to make collagen, which is required for the health and repair of various tissues in the body such as: skin, bone, cartilage, ligaments and tendons, blood vessel walls, and teeth.

"Higher blood levels of Vitamin C may be the ideal nutrition marker for overall health. The more we study Vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."   ~  Mark Moyad, MD, MPH, of the University of Michigan. 


Facts about Vitamin C:

  • The body does not produce, nor store, Vitamin C.
  • Eating foods high in Vitamin C along with those containing iron, markedly increases Iron absorption.
  • Vitamin C (along with Calcium) plays a role in building, maintaining, and preventing the degeneration of bone
  • The ideal dose of Vitamin C may be much higher than the recommended dietary allowance. According to Moyad (MD, MPH), 500 mg daily of Vitamin C is ideal for optimal health. (Source)
  • The average person does not meet the daily recommendation of Vitamin C through food because the Standard American Diet (SAD) is lacking in fruits and vegetables.
  • Smokers, and those in contact with second and third hand smoke, need 35 mg more Vitamin C than the average person.
  • Drinking large quantities of alcohol will cut a person's Vitamin C absorption in half.


What are good sources of Vitamin C? (Source)

Food Amount Vitamin C (mg)
Papaya 1 papaya 188
Guavas  1 Guava 126
Sun Dried Tomatoes 1 cup 112
Green Hot Chili Peppers 1 pepper 109
Sweet Red Pepper 1/2 cup raw 95
Kiwi 1 kiwi 84
Acerola Cherries 1 cherry 84
Oranges 1 orange 83
Broccoli 1 cup  81
Kale 1 cup 80
Pineapple 1 cup 79
Grapefruit Juice 3/4 cup 70
Red Hot Chilli Peppers 1 pepper 65
Sweet Green Pepper 1/2 cup raw 60
Cantaloupe 1 cup 57
Mangoes mango 57
Red Cabbage 1 cup 51
Cauliflower 1 cup  46
Banana Peppers 1 pepper 38
Clementines (tangerines) 1 clementine 36
Garden Cress 1 cup  35
Turnip Greens 1 cup 33
Lemons 1 medium 31
Tomatoes 1 medium 29
Potato 1 medium, baked 17
Brussels Sprouts 1 cup 16
Black Currants 1 Tbsp 13
Strawberries 1 strawberry 11
Spinach 1/2 cup cooked 9
Coriander 1 tsp 6
Green Peas 1/2 cup cooked 8
Fresh Parsley 1 Tbsp 5
Fresh Thyme 1 Tbsp 4.75
Cayenne Pepper 1 tsp 2
Chili Powder 1 tsp 2
Chives 1 Tbsp 2
Ground Cloves 1 tsp 2
Dried Basil 1 Tbsp 1.8
Dried Rosemary 1 Tbsp 1.8
Saffron 1 tsp 1



How much Vitamin C do we need? (Source)
                       
Life Stage Amount (mg)
Birth to 6 months  40
Infants 7 - 12 months     50
Children 1 - 3 years 15
Children 4 - 8 years  25
Children 9 - 13 years   45
Teens, Boys 14 - 18 years   75
Teens, Girls 14 - 18 years    65
Adults, Men   90
Adults, Women   75
Pregnant women 85
Breastfeeding women 120
              

What is the Tolerable Upper Intake Levels of Vitamin C? (Source)

Life Stage Amount (mg)
Children 1 - 3 years 400
Children 4 - 8 years 650
Children 9 - 13 years 1200
Teens 14 - 18 years 1800
Adults 2000
                                      
*Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea. (Medline Plus)


The risk of developing Vitamin C Deficiency is increased in:
  • Individuals with limited food variety.
  • Individuals with cancer, end-stage renal disease (kidney failure), or those with chronic hemodialysis.
  • Smokers. Smoking affects the absorption of vitamin C from foods and also vitamin C is used up in the body more quickly in those who smoke. 
  • Pregnant and breast-feeding women because they need higher amounts of vitamin C.
  • Infants fed evaporated or boiled milk.

Snack and Meal Ideas for optimal Iron Absorption (Vitamin C + Non-Heme Iron):

There are a lot of other combinations you can create by comparing the above list of Vitamin C rich foods and Iron rich foods. Have fun with it! 

Please also note that I am not a trained doctor, nor certified nutritionist.  The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.  

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

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