Vitamin C

Vitamin C is a highly effective antioxidant. It is known as an ascorbic acid and is a water-soluble vitamin.

When people feel a cold coming on, they tend to grab some vitamin C. Vitamin C is also necessary in the body to form collagen in bones, cartilage, muscle, and blood vessels and aids in the absorption of iron. Dietary sources of vitamin C include fruits and vegetables, particularly citrus fruits such as oranges.

Benefits of Vitamin C include:

• Helps the nervous system function by converting certain amino acids into neurotransmitters.
• Can protect your body from free radicals, which may cause heart disease and cancer.
• Helps your immune system.
• Keeps your gums health
• Helps you heal from scrapes and bruises.
• Produces collagen which is responsible for holding the cells together
• Cataract prevention
• Skin health

One note on Vit. C. One doctor recommended that I take up to 5000 mg a day when I was really sick. I think people do this fairly often these days by taking pill supplements and drinking Emergen-C or Airborne if they are getting sick. Another doctor told me that I shouldn't take more than 1000 mg a day because if you take too much, it can form crystals that come out in your pee like kidney stones--ouch!

So take your vitamin C, but don't overdo it!

Yes, you do NOT want to overdose on vitamin C. I read about some possible side effects of taking too much vitamin C including:

• kidney stones
• reduced Vitamin B-12 and copper status
• increased oxygen demand
• becoming a pro-oxidant (a substance thought to promote cancer, heart disease, and stroke, the opposite of an antioxidant)

Why buy expensive Vitamin C supplements?? Just eat and drink your Vitamin C.

Recommended Dietary Allowance (RDA)

Men - 90 mg/day
Women - 75 mg/day
Smokers need an extra 35 mg/day

A glass of orange juice gives you almost all you need.

If you want more than that, have 2 glasses of orange juice, or eat a couple oranges, or any of the foods listed below.

Strawberries
Grapefruits
Melons
Mangos
Broccoli
Bell peppers
Tomatoes
Brussels sprouts
Cauliflower
Spinach

Vitamin C is also found in these foods:

• Citrus juices
• Berries
• Potatoes
• Green and red peppers

One cup of reconstituted orange juice has about 100 mg of vitamin C.