Nutritional News
Vitamin C
One of the most well-known vitamins and
highly touted for its antioxidants is the water
soluble vitamin C. Antioxidants are highly
publicized but do we ever give thought to
its true meaning? The description, in its
simplest form is that antioxidants are forms
of molecules that help keep chemical
reactions in our body in check. Free
radicals are forms of molecules that tend to
be very reactive and too many free radicals
in the wrong place at the wrong time can
do damage to our cells and tissue. Vitamin
C and other antioxidants help prevent that
damage.
Collagen, a protein that plays a critical role
in the structure of our bodies, is the
framework for our skin and our bones and
vitamin C is required to produce it. Vitamin
C is required to produce serotonin, a
hormone that plays a critical role in a wide
variety of body systems, including the
nervous system, endocrine system, immune
system and digestive system. Serotonin
levels affect many of our moods, daily
bodily rhythms such as sleep/wake cycles
and experiences of stress and pain.
Volu me
degree and therefor plant foods and
citrus fruits are the best sources of
vitamin C. Most people associate
oranges, grapefruits, lemons and limes
with vitamin C however many of the
cruciferous vegetables like broccoli,
squash and Brussel sprouts are also a
great source of vitamin C.
We also can’t forget the almighty herbs
such as parsley, which provides you with
almost half of your daily recommended
intake.
Papaya
1 med
119
224%
Bell Peppers
1 cup
29
157%
Broccoli
1 cup
55
135%
Brussel Sprouts
1 cup
56
129%
Strawberries
1 cup
46
113%
Interesting Facts:
Pineapple
1 cup
83
105%
An interesting application of vitamin C as an
Oranges
1 med
63
93%
sources containing iron can potentially be a
way to enhance iron absorption.
Another interesting fact is the synergistic
relationship between vitamin C and vitamin E
where by the vitamin C helps to protect vitamin
E in people such as smokers, who have chronic
over production of free radicals. It does this by
helping to recycle vitamin E to keep it actively
fighting free radicals.
Sources
Even though many animals make vitamin C
in their bodies, plants make it to a high
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Sources of Vitamin C:
RDV
Combining vitamin C-rich foods with food
│
Feb ,
2016
Did You Know?
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Calories
state that is better absorbed in the intestine.
4
Absorption of vitamins can be
encouraged or thwarted by a
variety of factors:
Serving
antioxidant is its ability to transform iron into a
6│I ssue
Food
Cooking, Storing, Processing Impacts
Vitamin C is very prone to damage by
heat, oxygen and storage over time.
The vitamin C content of food will start
to decline as soon as it is picked.
Cooling and maintaining these foods in
their whole form will slow down this
decline however freezing and canning
can generate losses of vitamin C
anywhere between half and 85% of the
original amount so freshest is always
best. Cooking will affect vitamin C levels
by lowering them however this varies by
the cooking method and time, for
example, the longer you steam broccoli,
the more vitamin C loss that occurs.
Resources
www.hsph.harvard.edu
Whfoods.com
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High doses of vitamin B5
may inhibit your
absorption of biotin
High doses of vitamin A
can inhibit vitamin K
absorption
Vitamin C increases the
absorption of chromium
and iron
Copper is necessary for
iron absorption
Calcium shouldn’t be taken
with iron
The active form of vitamin
D increases absorption of
both calcium and
magnesium and inhibits
excretion of calcium
through the urine.
Fat soluble vitamins A, D, E
& K require fats to be
absorbed
References (6)
An Evidence-Based Approach to
Vitamins and Minerals: Health Benefits
and Intake Recommendations; Jane
Higdon and Victoria Drake.
Tuskegee University Department of
Physiology: Toxicology of Metals and
Minerals.
University of North Texas Nutrition
Department: Minerals
Harvard Medical School: Time for More
Vitamin D.
Nutritional Biochemistry of the Vitamins;
David A. Bender.
Nutrition: Paul Insel, Don Ross et al.
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