Vegetables And Fruits Rich In Vitamin C
With all the benefits of Vitamin C in our body, it already became a part of our diet. For some, intake of Vitamin C is augmented by drinking tablets of ascorbic acid, while for others, their dose of Vitamin C may knowingly or unknowingly be included in the food they eat. Vitamin C is found in nature, this is why a lot of fruits and vegetables are rich in Vitamin C.
Did you know that some vegetables and fruits have higher concentrations of Vitamin C compared to oranges and other citrus fruits? These vegetables and fruits are abundant and easily accessible in Baguio City and Benguet. Thanks to the farms around Benguet producing these crops. Here are some of the vegetables and fruits that are rich in Vitamin C which you can buy here in Baguio City.
Add The Fruit To The Blender
Add ALL the fruit youve just cut to the carafe of your blender. I add the fruit first because its softer and acts as a medium for blending the ice and bananas.
Add the ice to the carafe. If you were to add the ice first, youre going to have to shift and scrape down the smoothie more often than if you add the ice after the softer fruits. Top with a sliced banana- hello, potassium bomb- it can either be raw or frozen, like mine is.
The Benefits Of Vitamin C
Vitamin C or ascorbic acid has been known in providing lots of benefits to our body. This is no wonder why health authorities recommend having Vitamin C in our diet. Here are just some of the benefits of Vitamin C in our body:
There are more benefits of Vitamin C to the body, and surely, more will be discovered as research tools and methodologies improve.
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/7the Right Way To Take Zinc
To ensure maximum absorption of zinc from diet add different varieties of food like meat, sunflower seeds, dark chocolate and others. Our body readily absorbs the nutrient from animal sources of foods as compared to plant sources. Also, take zinc in a smaller dose to absorb it more efficiently. Pairing zinc-rich food with protein also increases the chances of absorption.
Vitamin C And Cancer Therapy
Vitamin C may help treat cancer, though experts have not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers.
A found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue. The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer.
Also, the authors of a suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary.
Intravenous vitamin C
Taking too much vitamin C is unlikely to cause any significant problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.
People are unlikely to consume too much through their diet, and their bodies cannot store it. However, having a high intake through supplements may result in kidney stones.
This may also increase the risk of cardiovascular problems in females after menopause, but there is not enough evidence to confirm this.
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How Can You Figure Out How Much Vitamin C Is In A Piece Of Fruit
Subtract the total number of iodine drops from the reference sample by the number of drops per milligram of vitamin C. If your test fruit required 10 drops of iodine and your reference sample required 2 drops per 1 mg of vitamin C, the formula would be 10/2=5, or 5 milligrams of vitamin C per ounce of fruit juice.
How Much Is Too Much
Because high doses of some supplements can have risks, how do you know when it’s OK to take more than the RDA or DV?
One way is to look for the UL of a nutrient. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL.
For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:
Some supplements are riskier than others. With some vitamins and minerals, the upper limit is pretty close to the RDA. So it’s easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A — and other fat-soluble vitamins like E and K — can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.
Supplementsare designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well-balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance.
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Adults Under 65 Years Of Age
In line with the EFSA , the average vitamin C requirement in healthy adults is considered to be the vitamin C amount that compensates for the metabolic losses of vitamin C and ensures a fasting ascorbate plasma level of 50 µmol/l.
Based on the present data from studies with non-smoking men, metabolic losses of 50 mg/day are assumed as well as an absorption rate of 80% and an urinary excretion of 25% of the vitamin C intake. Taking this into account, the calculated average requirement in men is 91 mg/day. Considering a coefficient of variation of 10% , a recommended intake of about 110 mg/day for men is derived .
Table 2
Calculation of the recommended intake of vitamin C for adults
As data on metabolic losses in women are not available, the vitamin C requirement in women is extrapolated from the requirement in men and in relation to their body weight, because body weight is considered to be an essential factor for gender-related differences in the pharmacokinetics of vitamin C. Taking into account their reference body weight, the average requirement in women is 77 mg/day. Assuming a coefficient of variation of 10% , the recommended intake for women is about 95 mg/day .
With intake levels according to the recommended intake for adults, the desirable plasma concentration of > 50 mol/l and saturation of immunocompetent cells is achieved .
Risk Of Too Much Vitamin C
Any unnecessary vitamin C will be flushed out through urine, But It is important to keep it in a limit. Let see what expert suggests about the risk of too much vitamin C.
According to Dr. Andrew Weil,
When obtained from food sources and supplements in the recommended dosages, vitamin C is generally regarded as safe. Side effects are rarely reported, but include nausea, vomiting, heartburn, abdominal cramps, and headache.
For most healthy individuals, the body can only hold and use about 250mg of vitamin C a day, and any excess is lost though urine. At times of illness, during recovery from injury, or under conditions of increased oxidative stress , the body can use greater amounts.
High doses of vitamin C may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.
Mayoclinic Website Suggests, Too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements may cause:
- Diarrhea
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Is Taking A Huge Dose Of Vitamin C Bad For Me
Vitamin C is an important nutrient, but as the old saying goes too much of a good thing can be a bad thing.
After taking too much vitamin C, you may experience symptoms such as:
- Diarrhea
So how much vitamin C is too much?
For adults, the daily upper limit of vitamin C is 2,000 mg. For teens, its 1,800 mg. For children, the upper limit depends on age, and it ranges from 400 to 1,200 mg per day.
In addition, vitamin C is water-soluble, making it hard for your body to store it with excess being secreted in your urine. So even if youre adult and can handle the 1,000 mg in each vitamin C packet or pill, just know that your body cant absorb more than about 400 mg. This means that most of the vitamin C in that supplement youre taking just goes down your toilet .
All this to say, however, that getting the recommended amount of vitamin C is still a critical step in staying healthy, as this vitamin plays many important roles in your body. But, you dont need to take a supplement to make that happen.
How Much Vitamin C Should You Take
Vitamin C is a water-soluble nutrient with many vital functions in your body.
It helps strengthen your immune system, aids collagen production and wound healing, and acts as an antioxidant to protect your cells from free radical damage .
Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.
Unlike other animals, humans cannot synthesize vitamin C on their own. Therefore, you must get enough of it from foods or supplements to maintain good health (
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Impair The Effectiveness Of Niacin
Evidence suggests that taking vitamin C supplements may impair the bodys ability to increase high density lipoprotein cholesterol in people taking the combination drug niacin-simvastatin. This drug combines the vitamin niacin with the statin simvastatin , and people take it to treat high cholesterol.
Doctors consider HDL cholesterol the good cholesterol because it reduces the amount of harmful cholesterol in the blood.
If a person takes vitamin C supplements and niacin-simvastatin, they should talk to their doctor about ways to make each more effective. Doctors do not know whether vitamin C also affects the ability of other medicines similar to Zocor.
A persons body cannot make vitamin C, so people need to eat enough foods that contain vitamin C to meet their daily needs. If someone is at risk of a vitamin C deficiency, they can take vitamin C supplements.
The advise aiming for the following RDA of vitamin C each day:
| Age | |
| 90 mg | 75 mg |
People who smoke should take 35 mg more vitamin C per day than those who do not smoke.
During pregnancy or when breastfeeding, women should get the following levels of vitamin C per day:
- 1418 years: 80 mg during pregnancy and 115 mg when breastfeeding
- 19 years and older: 85 mg during pregnancy and 120 mg when breastfeeding
There is not enough research to suggest an RDA for vitamin C in those younger than 1 year of age. As a result, the ODS provide an adequate intake, which is the amount that is likely to be sufficient:
- broccoli
What Vitamins Should You Take Daily
It is estimated that about half of American adults take some type of vitamin or mineral supplement.
People might take supplements if they know theyre missing a certain food group, says Patton. Others might take supplements for the antioxidant benefits or because they know they dont eat fruits and vegetables. Some people may have a true deficiency.
Everyones vitamin needs are different, so its a good idea to talk to your doctor or registered dietitian before starting to take supplements. They can help you decide which products to take, or if you need to take any at all. Your doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which may cause health problems.
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What Is The Recommended Dose Of Vitamin C
The Australian Government publishes a Recommended Dietary Intake for each vitamin, allowing you to check that you are getting the right amount.
Adults need around 45mg of vitamin C daily this equates to around half an orange or a cup of strawberries.
Breastfeeding women need more around 85mg daily while children need a little less, at around 35mg to 40mg daily.
There is some evidence to suggest that people who smoke cigarettes may need larger amounts of vitamin C than non-smokers to prevent deficiency one of many reasons to consider quitting smoking.
Is It Ok To Take 1000 Milligrams Of Vitamin C Daily
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Your body needs vitamin C in order to heal skin wounds, build strong bones and teeth and synthesize the collagen needed for making cartilage and blood vessels. As an antioxidant, vitamin C may also lower your risk of cancer, high blood pressure, heart disease and age-related macular degeneration. Its best to fulfill your vitamin C requirement with fresh fruits and vegetables, says the Linus Pauling Institute, though some people may benefit from supplementation. Vitamin C supplements are available in liquid, tablet, powdered and capsule form. Do not begin using vitamin C supplements until youve first talked to your doctor.
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What Are The Benefits Of Vitamin C
“Vitamin C is a potent antioxidant, most known for supporting your immune system,”* board-certified physician Bindiya Gandhi, M.D., previously told mindbodygreen. It’s also the primary water-soluble vitamin in your body and, as such, supports nearly every body system.*
And as mbg’s VP of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, “Vitamin C is 100% essential for immune function, but don’t underestimate this micronutrient. For example, its positive cardiovascular impact is incredibly compelling.”* Ferira goes on to say that vitamin C’s heart support is “partially because of this micronutrient’s pivotal role in whole-body antioxidant balance but also due to its requirement for collagen synthesis. Yes, even your blood vessels and heart need the collagen protein for their structure and optimal function.”*
But we’re getting ahead of ourselves. Here’s a quick breakdown of what vitamin C does for you:*
What Happens If I Have Too Much Vitamin C
Vitamin C is not considered harmful and its unlikely that we get too much of it from foods alone.
However, having 3-4 times more than the DRV can upset our stomach and gut, causing, for example, diarrhoea. Moreover, theres no evidence for an increased intake of vitamin C beyond the recommendation to result in any health benefits or consequences in healthy people.
Before taking vitamin C supplements, check with your doctor or a registered dietitian/nutritionist or consult your national dietary guideline.
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In Conclusion Is 1000 Mg Of Vitamin C Safe
In general, the daily consumption of 1,000 mg of vitamin C is pretty safe. There are no side effects for most people. Certainly, people on medication should consult their health care provider, before taking any supplement.
Its a good idea to boost vitamin C intake, especially in the winter, as vitamin C seems to be beneficial against the flu and common cold. It may boost the immune system.
Moreover, we should take at least 1,000 mg of vitamin C during the summer, as well. Vitamin C naturally boosts collagen production, protecting us from skin aging and reliving us from sunburns! Also, it helps us burn body fat and lose weight!
Certainly, eating foods high in vitamin C is the best way to boost your daily intake. Furthermore, taking a 1,000 mg tablet wont do any harm. Moreover, vitamin C supplements are pretty cheap. You can compare prices on Amazon.
How Much Vitamin C Should Seniors Take In Addition To Multivitamins
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You probably pick up a bottle of multivitamins thinking it provides everything you need. However, that isnt always the case. Many multivitamins contain much less of the daily recommendation for vitamin C as well as other nutrients needed during your golden years. Fortunately, you get vitamin C from nearly every fruit and vegetable in your diet, so even if your multivitamin is lacking, your favorite produce should pick up the slack.
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