Vitamin Antioxidant #2: Vitamin C

 

Today is February 10th

The topic or question of the day is:

Vitamin C:  Antioxidant #2

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2 cuties = 1 fruit serving

     Besides being a powerful antioxidant, vitamin C is great for fighting infections, aids in wound healing (produces collagen), helps your body absorb iron and folic acid, and keeps your gums healthy.   Because vitamin C is water soluble, it attacks the free radicals found in bodily fluids.  Vitamin C is not stored in the body, so you should eat ‘real foods’ containing vitamin C daily.  Foods fortified in vitamin C are not the same as foods that contain vitamin C and it is best to get vitamin C from your fruits and vegetables.  Those especially high in vitamin C are citrus fruits, red peppers, green peppers, papaya and broccoli. 

      Too much vitamin C can be dangerous even though it is water- soluble.  Excess amounts can cause diarrhea and kidney stones.  The upper limit for adults is 2000 mg per day.  ½ cup of red bell pepper = 140 mg, a medium baked potato = 20 mg, and  ¼ c 100% orange juice = 75 mg.  As you  can see, it is not too difficult to get your recommended daily intake of vitamin C (75-120 mg daily).

Tip or quote of the day:

     Vitamin C helps iron be more readily absorbed.  If you need to boost  your iron, try eating lean beef with red peppers, potatoes and oranges.

Take Action Today:

  • Roast red peppers in your oven by slicing in strips, drizzling with olive oil and cooking them in your oven on 425 degrees for 20-30 minutes.
  • Eat red peppers raw
  • Fresh squeeze ½ cup orange juice
  • Eat 3-4 little cuties

 

 

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