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Vitamin-C
Vitamin-C ~ Natures Super Foods
Vitamin-C
This is perhaps one of natures most popular vitamins.
With thousands of people all singing its praises and thousands of vitamin manufacturers relying on its performance, the C vitamin it seems, has become overrated.
Whether or not it can deliver everything that the world expects it to deliver once taken inside the body is already a moot point.
The important thing is that ascorbic acid is essential in the various processes of the body.
It is a water-soluble vitamin.
This means that it can be easily dissolved in water or liquid.
It does not stay inside the body long.
If not used, ascorbic acid is flushed out of the body through the urine.
Most people think of C vitamins and see an armored chunk that protects the body from infections.
Although this is indeed one of the functions of the vitamin, there are still a lot of additional things that this vitamin can do for the body.
One of those things is in the maintenance of sound teeth and bones.
It is a great anti-oxidant that may in the future aid in cancer prevention.
It is also important in the formation of collagen, a protein that is essential in giving structure to bones, cartilages and muscles.
Vitamin-C may also aid in the absorption of iron, a mineral that is needed in the formation of red blood cells and prevents the development of anemia.
According to the recommended daily intake of the vitamin in the United States, men are recommended to take in about 90 milligrams per day while women must have a daily intake of 75 milligrams.
Of course, daily intake for pregnant women and lactating mothers is much higher.
The same goes with children that are in their developing stage.
It is recommended that these select groups of people consult their doctors for the proper amount so as to avoid deficiency.
Smokers, especially chain smokers are also advised to take in more vitamin-C because it is often lost in the oxidative process brought on by the act of smoking.
Smokers must take in about 35 more milligrams of vitamin-C than the usual daily recommendation.
According to statistics, most Americans, reportedly, consume proper amounts of this vitamin.
In fact, the average American can even consume excessive amounts in a day.
There is really no cause for alarm as there are no adverse effects as it is water soluble.
The body gets rid of the excessive amounts through liquid wastes of the body.
People can often get the right amounts through the consumption of vegetables and fruits, where it's found in abundance.
Still, there are people who also use vitamin supplements to augment their need for vitamin-C.
Ascorbic acid is often found in citrus fruits such as oranges, in potatoes, raw cabbages and in strawberries.
It can also be found in tomatoes and in green peppers.
Although ascorbic acid is often found in fruits and vegetables, it is often lost because of improper preparation, cooking and storage.
To prevent this from happening, one must serve the fruits and the veggies raw.
Use them in salads.
Make sure though that you have properly washed the food items before eating them.
Another technique to make sure that the nutrients will be kept intact is to steam, boil or let it simmer in a very small amount of water.
Good Sources:
Red bell peppers, one medium = 150 mg
Orange juice, 1 cup = 125 mg
Green bell peppers, 1/2 cup = 95 mg
Papayas, one half = 85 mg
Strawberries, 1 cup = 85 mg
Oranges, one medium = 70 mg
Cantaloupe, 1 cup = 65 mg
Brussels sprouts, four large = 60 mg
Mangos, 1 cup = 45 mg
Broccoli, fresh or frozen, 1/2 cup = 41 mg
Honeydew melon or watermelon, 1 cup = 40 - 45 mg
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