/7here Are Some Tips To Absorb More Nutrients
Vitamin C and Zinc are the two crucial nutrients required to boost your immune health, which can help to fight diseases causing pathogens. Adding these two nutrients to your diet at the current time when the country is reeling under the burden of COVID-19 can help your body to fight the virus and support a speedy recovery. The best and the safest way to get these two nutrients is from your daily diet. There are several food items that are rich in Vitamin C and Zinc and can help you meet your Recommended Dietary Intake . But to ensure that your body is absorbing these nutrients properly you should consume them correctly. Here we will tell you how to absorb the maximum amount of nutrients from your diet.
Never Take Vitamin C And Zinc Together Public Health Expert Explains Why
If you take vitamin C and zinc mineral supplements together, stop this practice! Here is why you should not take them together.
Vitamin C and zinc are two very important nutrients that one needs to take during this pandemic situation. Doctors recommend that you must consume foods rich in vitamin C and zinc to boost your immune system. If you are unable to get it through your diet, take supplements. But do you know that some supplements shouldnt be taken together? A lot of you might be taking zinc and vitamin C supplements together but in this article, we will tell you why this is a deadly combination.
Food Sources Of Vitamin D
Only a small amount of Vitamin D is sourced from our diet. Sources include:
Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.
If you are concerned about vitamin D levels, see your GP. Your GP may recommend vitamin D supplements, which should be taken strictly as directed.
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Dietary Sources Of Vitamin C
Adults need about 45mg of vitamin C per day and any excess amount is excreted.
Vitamin C is sensitive to heat, so some of its nutritional benefits can be lost during cooking. Raw foods are more beneficial as dietary sources of vitamin C. These include:
- Fruit oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries.
- Vegetables particularly green vegetables , cauliflower and potatoes.
Vitamin C Can Do A Lot Of Good For Your Body But Not If It Leaves You Nauseated Or You Forget To Take It Every Day Here’s The Best Time To Take Your C
irishe4kaaa/ShutterstockVitamin C is an antioxidant powerhouse that may help shorten the duration of common colds and improve healing after surgery and thats not allcheckout 13 more potential health benefits of vitamin C. But to get the most from your supplements, you have to take C at the right time of day.
Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin. This means it is easily absorbed into body tissue. Unlike fat-soluble vitamins, water-soluble vitamins cant be stored by your body, so you need to replenish vitamin C regularly by eating C-rich foods or by taking supplements. Excess C and other water-soluble vitamins are cleared from your blood by your kidneys and excreted in your urine.
The National Institutes of Health experts recommend that men get 90 milligrams of vitamin C a day women should aim for 75 milligrams. If you smoke, add 35 mg to those values. Smoking can deplete vitamin C these are the signs you may be deficient in vitamin C.
Another option is to split up your doses, says Zembroski: This can improve absorption, reduce the chance that it will make you nauseated, and it can help keep your blood levels high all day as you wont be excreting as much of it in urine. Scheduling your dose after the same meal each day will help you remember to take it, he says.
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Health Benefits Of Vitamin C And Zinc
Both vitamin C and zinc play a vital role in supporting overall health and wellness, including immune health. In fact, deficiencies in these two nutrients are linked with impaired immune function. So, making sure you have enough of these important nutrients is critical to staying healthy, especially during the winter months when people are more likely to get sick. And as mentioned earlier, both are involved in providing antioxidant support for our bodies.
Antioxidants are important to help our bodies combat the negative effects of free radicals, which are highly unstable and reactive compounds that damage our cells. Free radicals can come from the environment, toxins, pollution, poor diet, infection, and even our own metabolism. Its a balancing act in the body, which is why its important to get enough of these essential nutrients to fight off different types of free radicals we are exposed to on a daily basis.
Synergistic Action Of Nutrients On Physical Barriers
The outer and inner surfaces of an organism, such as the skin and mucous membranes, are the first line of defense against pathogens, toxins and other foreign bodies, as they form physical barriers that prevent entry . SARS-CoV-2 is able to penetrate physical barriers when they are vulnerable. Thus, it can be transmitted directly, when there is physical contact with the infected person, or indirectly, when the infection occurs through droplets and aerosols in suspension or through fomites, where steel and plastic are the materials in which this virus is more viable .
Droplets containing SARS-CoV-2 are transmitted when they come in contact with the oral, respiratory tract and intestinal mucosa and the conjunctiva, tissues that express ACE2 necessary for the entry of this virus into the body. However, whether the consumption of food contaminated with SARS-CoV-2 can cause its transmission through the digestive system remains to be confirmed . Thus, the physical and functional integrity of the physical barriers, especially epithelial cells, is important for reducing the risk of SARS-CoV-2 contagion.
The epithelial cells are joined by distinct intercellular junctions, known as the epithelial junctional complex, which is formed by tight junctions, adherens junctions and desmosomes . Because they act as a selective barrier, this complex prevents the entry of pathogens and toxins into the bloodstream.
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Foods High In Vitamin C
1. Blackcurrants 160mg per 80g serving or 200mg per 100g
Blackcurrants are small, round, sour-tasting, deep purple-black berries which typically need some sort of sweetness added to make them more palatable. Just one 80g serving provides almost 200% of your RDA of vitamin C, and they also contain some vitamin A, calcium and iron. Blackcurrants can be easily used to make a jam or sorbet.
Discover eight ways to cook with blackcurrants.
2. Red pepper 100mg per 80g serving or 126mg per 100g
Red peppers are very versatile and can be eaten in salads or as a crudité with a dip, such as hummus or guacamole, or they can be used in soups, stews and stir-fries. Half a large red pepper contains just over the RDA of vitamin C, and also has a good amount of vitamins A, E and K as well as B6, folate and fibre.
Discover more recipes using red peppers.
3. Kiwi fruit 47mg per 80g serving or 59mg per 100g
The kiwi fruit is a bright green, tropical fruit, typically eaten raw. Simply peel and chop or cut in half and scoop out with a teaspoon. It can also be added to fruit salad, used to top yogurt or in a smoothie. A single kiwi contains just over 50% of the RDA of vitamin C and they’re also a good source of vitamin K and fibre.
4. Guava 126mg per 55g serving or 230mg per 100g serving
5. Green pepper – 96mg per 80g serving or 120mg per 100g
Try using green peppers in a healthy stir-fry dish.
6. Orange 73mg per 140g serving or 52mg per 100g
Zinc Vitamin D Vitamin C: Do They Protect Against Coronavirus
There has been a lot of information in the news lately about people adding vitamins to their diet in hopes of protecting themselves against COVID-19. Zinc, vitamin D and vitamin C have all been discussed as possible protectors, but so far there has not been a clear consensus made to know for sure if taking these supplements can make a difference when it comes to coronavirus.
While many arguments have been made, both agreeing and disagreeing on this topic, heres what we know about taking supplements to protect against COVID-19.
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What Does Vitamin C Do
One of the well-known functions of vitamin C is the one related to boosting the immune system. Another one of the ascorbic acid benefits is that it is crucial for producing white blood cells, which fight against foreign invaders causing infections. In addition, it protects them from free radicals, making them more effective. Another one of the benefits of vitamin C is to help the body absorb iron from plant-based foods. This way, it can prevent iron deficiency and anemia.
Many people take a vitamin C supplement to treat a common cold. However, according to a study on preventing and treating a cold with vitamin C, its not effective if taken when the first cold symptoms appear. On the other hand, there is some evidence that vitamin C may reduce the duration of a cold and make it less severe. There are also benefits of vitamin C serumrelated to our skin. They include:
- reducing wrinkles
- skin tone evening
- complexion brightening
Does vitamin C actually help?many ask. Well, there are numerous studies on the role of vitamin C in preventing and treating more serious diseases, including:
- various types of cancers
- cataracts
- heart disease
Still, more research needs to be done to prove that vitamin C can help treat these medical conditions.
Form And Dose Of Vitamin C
Vitamin C is a water-soluble vitamin, which means its generally pretty easy to absorb especially if youre getting an optimal dose. Studies show that vitamin C absorption is very good in doses up to about 500 mg, but after that, absorption drops significantly, and the excess is mostly passed through your body. Additionally, research shows that plasma levels of vitamin C increase only marginally with doses above 500 mg. These findings indicate that around 500 mg of vitamin C is an effective amount to take in a single dose.
However, much of the research on vitamin C in conjunction with health and wellness indicates that a higher daily dose of 1000 mg may be better. For this reason, when taking doses of vitamin C greater than 500 mg/day, it is recommended to split it up and take a lower amount twice a day to optimize absorption.
There are many different forms of vitamin C, all of which have similar rates of bioavailability. So rather than focus on the specific form of vitamin C, its more important to get the right dose for the benefit you are looking for, and in the right delivery format to help maximize bioavailability by splitting it up during the day.
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The Natural Sources Of Zinc Are Legumes Like Chickpeas Lentils And Beans Along With Seeds Nuts And Whole Grains Citrus Fruits Like Orange Kiwi Lemon Guava And Grapefruit Are High In Vitamin C
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The Coronavirus outbreak has seen a huge spike in people buying vitamin supplements, with Vitamin C and Zinc emerging two of the top supplements in demand.
Typically, in any viral infection, the body’s defence mechanism is to produce white blood cells to fight against the infection.
Zinc and Vitamin C reduces the level of chemicals called cytokines that are harmful to the body and are produced in the body during infections. Zinc helps increase the production of these infection-fighting WBCs and T cells.
Vitamin C, while providing overall immunity, is the most effective against respiratory based illnesses. Lack of Vitamin C is also the most common nutritional deficiency.
“It has been seen that older people are more at risk from the Coronavirus. Ensuring adequate intake of vitamin C via supplements, especially among elderly or individuals with risk factors owing to insufficient vitamin C, is important for the immune system to function properly and resist infections. With age, the body loses its strength to fight viruses, and when combined with existing medical conditions, it places elderly people at risk. But immunity is important at all ages and it can be increased at any stage by keeping oneself fit,” says Dr Karthik Anantharaman, Director e-pharmacy, Medlife.
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/7health Benefits Of Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This simply means that Vitamin C first dissolves in water and then it is transported to different parts of the body. However, our body does not store this vitamin, so it is crucial to take it daily from the food.
The C vitamin plays a role in controlling infections and healing wounds. It is a powerful antioxidant that can fight disease-causing harmful free radicals. Besides, it is also involved in numerous metabolic reactions in the body and is needed to make fibrous protein in connective tissue that is weaved throughout various systems in the body.
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Can Zinc And Vitamin C Be Taken Together
There are so many people out there who are taking multiple vitamins and minerals together without knowing their pros and cons. They consider supplementation as a task and so, in order to get rid of it, they take everything together. This is not a good thing. Public Health Expert and Dietitian Swati Bathwal explain that the composition and solubility of a nutrient should be taken into consideration when making combinations. Unless a nutrient isnt optimally absorbed, it wont provide any benefit to your body. Besides, the time of the day these are taken also affects absorption in some cases.
Absorption is the key factor for any supplement. Mixing two supplements may reduce the absorption that only goes waste. In addition to this, such combinations can cause adverse interactions that can harm your health.
Also Read: Zinc Deficiency Can Be Life-Threatening For COVID-19 Patients
Learn About Your Vitamins And Minerals: Vitamin C And Zinc
Inspired by the Sight and Life publication Vitamins and Minerals: A Brief Guide, we continue with our Learn About Your Vitamins and Minerals series by discussing vitamin C and zinc.
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in many physiological processes. As an antioxidant, vitamin C protects cells of the body from damaging effects of free radicals and helps build healthy immune systems. Vitamin C stimulates the activity of white blood cells which support our defenses against infections, such as a common cold. Vitamin C also plays a role in improving the absorption of non-heme iron in the gut, and regulating cellular iron uptake and metabolism.
Many animals synthesize their own vitamin C, however, humans cannot do that because we lack the enzyme gluconolactone oxidase which is involved in vitamin C synthesis. Therefore we need vitamin C in our diets. The primary natural plant sources of vitamin C include citrus fruits , tomatoes, and green leafy vegetables . Other sources include dairy products, kidney and the liver of those animals who are able to produce their own vitamin C.
Deficiency can be prevented by adequate consumption of foods rich in vitamin C, or through supplements.
Zinc
Zinc deficiency can be prevented by adequate consumption of foods rich in zinc. Fortifying staple foods and processed foods with zinc, as well as taking supplements also helps to prevent deficiency.
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Foods High In Zinc For Overall Good Health
Written by Health experts, this article is fact-checked by nutritionists and based on scientific evidence.
Our team is comprised of unbiased licensed nutritionists, dieticians and health professionals. All articles posted are factually true and present both sides of the coin.
This article is backed by scientific facts. Click on the numbers to see the peer-reviewed scientific journals that we used for reference.
Zinc is an important mineral for the body, and a deficiency can result in hair loss and diarrhea. The National Institute of Health says that the average adult male should be getting 11 milligrams of zinc each day, and adult females need 8 milligrams daily. Its important to keep in mind that this is cumulative throughout the day, so you shouldnt try to meet that requirement in one sitting, or with one food. The list of foods below will help give you an idea of how you can incorporate different foods into your diet that will help you meet your zinc needs.
Purple Passion Fruit Juice
Purple passion fruit juice may not be the richest source of vitamin C, but its a good one. Notably, one cup of this drink can provide you with 118% of this vitamins DV. Whats more, it is high in other vitamins as well, including vitamin B2riboflavin, vitamin A, and niacin. Its also a great source of potassium and magnesium.
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Final Thoughts On Overcoming A Vitamin C Deficiency
Foods such as cereals have vitamin C added to them. Fortified means that the diet has an addition of vitamins or minerals. Check the product labels to see how much vitamin C is in the product.
Cooking, extended storage, steaming, or using the microwave to food rich in vitamin C reduces the content. Light can also reduce the vitamin C content when exposed to it. Do a lot of raw vegetables and fruits, to consume the maximum amount of vitamin C provided.
Severe Vitamin C Deficiency causes scurvy, which is a rare disorder that is irregular and has epidemics affecting people. The body does not make vitamin C neither does it stores any for future use. Therefore, it is important to continually include plenty of foods containing vitamin C in your day to day diet.
