WHAT'S THE REAL SIGNIFICANCE OF VITAMIN C and YOUR NEEDS FOR BODY?

Vitamin C has become popular because of its role as an antioxidant, with potential to provide protection against some diseases and degenerative aspects of aging. But not all good news. Excess vitamin C can cause side effects such as nausea and diarrhea

WHAT IS VITAMIN C?

Vitamin C (also known as ascorbic acid) is one of 13 key vitamins that are part of a group of complex chemicals necessary for the proper functioning of the organism. It is one of water soluble vitamins, meaning that your body uses what it needs and eliminates the excess.

WHAT IS THE QUANTITY ENOUGH?

This is a difficult question to answer. The Food and Nutrition Board of the National Academy of Sciences (The Food and Nutrition Board of the National Academy of Sciences) is reviewing the current recommendations for intake of vitamin C. The number of April 21, 1999 issue of JAMA (Journal of the American Medical Association), experts from the National Institutes of Health (NIH) suggests enhancing the current recommended daily allowance of vitamin C from 60mg to 100-200mg per day. They emphasize that, whenever possible, vitamin C should be obtained from fruits and vegetables, and that people can eat the recommended amount by eating five servings of fruits and vegetables per day.

Vitamin C is found in foods like citrus fruits, tomatoes, strawberries, sweet pepper and broccoli. The best way to get the required amount is through a healthy diet rich in vitamin C. A diet rich in fruits and vegetables can also help prevent some cancers.

WHAT IS VITAMIN C?

Vitamin C helps the body's cells, including bones, teeth, gums ligaments and blood vessels to grow and stay healthy. It also helps the body respond to infection and stress, in addition to supporting the efficient use of iron. If your body does not receive adequate daily amounts of vitamin C, you'll be more likely to present esquimoses skin, bleeding gums, poor wound healing, tooth loss, joint pain and infections.

WHAT ARE YOUR NEEDS?

NDRs (recommended daily allowance) of vitamin C for most people aged over 15 years are 60mg per day. Among people who need more vitamin C are the pregnant women (70mg), breastfeeding women (90 to 95mg) and smokers (at least 100mg). Since vitamin C cannot be stored in the body, it is important to replace them, eating the recommended daily amounts.

THE MORE, THE BETTER?

Some people take large amounts of vitamin supplements because they believe they can avoid certain illnesses such as colds. However, these assumptions have not been proven. Ingesting excessive amounts of vitamin C (more than 100mg per day, approximately) can cause nausea, stomach cramps, diarrhea and possibly kidney stones. Discuss the use of vitamin supplements with your doctor.

WHAT FOODS CONTAINING VITAMIN C?

• Strawberries (one cup, sliced)

• Papaya (one cup, cubes)

• Kiwi (a, middle)

• Orange (a, middle)

• Orange juice (1 / 2 cup)

• Cantalupo (1 / 4, medium)

• Mango (a cup, sliced)

• Grapefruit (1 / 2 of a medium)

• Grapefruit juice (1 / 2 cup)

• Red or green bell pepper (1 / 2 cup) Raw Cooked

• Broccoli (1 / 2 cup, cooked)

• Cabbage (one cup cooked)

• brussels sprouts (1 / 2 cup cooked)

• Peas (1 / 2 cup, cooked) Fresh Frozen

• Potatoes (one average baked)