How Do I Get Vitamin C?

Commonly referred to as ascorbic acid, Vitamin C is not only the safest but also among the most effective nutrients you can ever introduce in your body. Vitamins generally play a vital role in the human body; helping in formation of various body tissues and preventing illnesses of course being top on the list. Much as this vitamin might not be the exact cure for common cold; even though it prevents a range of complications, its use comes with a plethora of benefits.

The major benefits of Vitamin C include protecting the boy against any kind of immune system deficiencies, prenatal health complications, cardiovascular diseases, and skin wrinkling and eye disease. Over the past one century, the number of benefits linked to Vitamin C has been rising exponentially. This shows that enthusiasts are doing intensive research and getting to find various benefits that the human body gets from this very common natural vitamin.

Why so much attention on Vitamin C?

There is no doubt that vitamin C has gotten lots of attention in the recent times and that is for the good reasons. If your body has high levels of vitamin C in the blood stream at any time, this just means that your overall health would be much better. Research helps us to realize many more health benefits that we get from vitamin C. Essentially, this vitamin helps to protect us from cancer, cardiovascular complications, eye health issues, and stroke and low immune system responses.

How much of Vitamin C is really enough?

There is no one who can categorically state the amount of Vitamin C that should be present in the body at any one time. However, medical and wellness professionals advise that people should consider eating plenty of vegetables and fruits; these are the main sources of natural vitamin C. In case you cannot source for vitamin C in its natural form, the use of supplements is also recommended. Most dietary experts recommend 500 milligrams of Vitamin C supplements a day alongside five servings of natural vegetables and fruits in a day.

Consuming the exact amount of this vitamin which is recommended by professionals might not be a practical idea as such. However, consumption of vegetables and fruits on a regular basis helps a lot. You can add on some one-off supplements on it; they are safe and effective to use. Many adults tend to ignore the significance of Vitamin C in their body wellness. Apparently, research has shown that less than 20% of all adult population consumes the required servings of veggies and fruits.

The ideal sources of Vitamin C

Since fruits and vegetables are more vivid elements when it comes to this particular vitamin, many experts advise that they are best taken raw. Therefore, if you want to make sure that both you and your kids are safe from diseases and are growing healthily, the use of these food substances is something which you ought to treat with lots of seriousness.

Vitamin C is generally soluble in water; that is why you are advised to consume foods that are very rich in this vitamin. Most doctors recommend daily consumption for kids at 50 milligrams and 60 milligrams for adults. The main sources of vitamin C are;

• Grapefruit
• Oranges
• Red pepper
• Mango
• Broccoli
• Kiwi

Dietary sources of Vitamin C

Just like I had stated earlier, the main sources of vitamin C are two: vegetables and fruits. Among these, the camu camu fruit and Kakadu plum notably contain high concentration of this vitamin. You can also get this from some meat cuts especially the liver. Other people who cannot access vitamin C in its natural form go for supplements. The supplements come in a diverse range of forms: drink mixes, tablets naked crystals and capsules being some of these physical forms.

Once it has been introduced in the digestive system, vitamin C is then absorbed into body tissue. The absorption is driven using two main mechanisms: glucose sensitive and insensitive mechanisms. Presence of high sugar quantities in the intestines does not help absorption but rather makes it even worse.

Plant sources for vitamin C

Much as plants are a great source of this vitamin, the amount of the vitamin which you can source from existing plant depends on the variety of the plant in context. Other factors affect the amount of vitamin C that you can source from plants; they include climate, soil condition, storage condition, the time for which it was picked, and the method used in its preparation.

Animal sources of Vitamin C

A large number of animals, except man and guinea pigs synthesize this vitamin using natural means. That means that animal products as well can serve as ideal sources of vitamin C. In the case of animals, this vitamin is more of present in livers and not in the muscles. Many westerners love to consume muscle meat and thus they don't see animal meat as being a good source of vitamin C.
Human breast milk has vitamin C as well but that is not the case for raw cow milk. Excess vitamins in the body are disposed through urinary systems.

How to prepare your food

Research has proved that this vitamin decomposes in certain conditions. Most of this occurs when food is being cooked. The concentrations of vitamin C in food decrease over time depending on the temperatures of where the foods have been stored. Therefore, cooking can adversely reduce vitamin contents in food by close to 60%. This is partly as a result of the destruction of enzymatic activities. If you cook your foods for extended periods, this might also affect the amount of this vitamin which you will get in the end.

Leaching is another major cause for the loss of Vitamin C in natural food products. This is occurs where you sieve nutrients from raw foods and then throw away the water rather than drink it. Leaching is much similar to prolonged cooking since it negatively affects the amount of vitamins which the final food served at the table will contain. Therefore, if you want to enjoy the benefits of Vitamin C at its best, consuming raw foods, and especially veggies and fruits would be the best option.

What Is a "Super Food"?

Have you ever heard the term "super food" and wondered what that was? What makes a certain food "super"? Super foods contain multiple disease-fighting nutrients and fill you up so you can enjoy plenty of food without excess calories. You will find lists all over the Internet of the "Top Super Foods," but keep in mind that these lists by no means include all of the nutrition foods that should be part of a healthy diet.

The best super foods provide several different nutritional needs. Try to work some of these items into your everyday diet for the most benefit.

1. EGGS! Eggs are nutritious and can be used in many different ways. They are also economical and full of protein. Elizabeth Ward, MS, MD, and author of The Pocket Idiot's Guide to the New Food Pyramids, says that "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels." Eggs also contain 12 vitamins and minerals, including choline which is good for the brain.

2. NUTS! Many people judge nuts as not being a good option because of their high fat content. What many do not realize, is that the fat in most nuts is the heart-healthy kind of fat! They are also high in fiber and antioxidants. Nuts should be enjoyed in proper portions, such as 1 ounce. I prefer pistachio nuts because the shells make it take longer to eat, and I don't get carried away. J

3. BERRIES! Berries pack a lot of nutritional goodness in a small package. Berries are loaded with good-for-you antioxidants and phytonutrients, while being low in calories and high in water and fiber content. Berries can help control blood sugar levels and the fiber can help keep you full longer. Blueberries are the best berry because they have the highest levels of antioxidants and can be found almost anywhere.

4. SALMON! Salmon is packed full of omega-3 fatty acids. Study after study has shown that omega-3 fatty acids help protect heart health. The American Heart Association recommends eating fish like salmon two times per week. Salmon is low in calories and high in protein, a good source of iron and is low in saturated-fat. If salmon isn't your thing, you can substitute with tuna, or another kind of fish.

5. BROCCOLI! Broccoli has been linked to lower levels of breast cancer risk by fighting excess estrogen. This super food is high in Vitamin C and a great source of Vitamin A. Broccoli also helps you feel full on less than 30 calories per service and is full of fiber, folate, calcium, iron and potassium. Broccoli can be enjoyed cooked or raw, making it easy to add to your nutrition plan.

6. GREEK YOGURT! Greek yogurt is very thick and creamy, with a tangy taste. It is full of calcium and great for our bones. The fat-free variety of Greek Yogurt has twice and much protein as regular yogurt. Greek yogurt is also full of probiotics, which are cultures that can help ease Irritable Bowel Syndrome. Plain Greek Yogurt can also be a great substitute in recipes and replace items such as fatty sour cream and oil.

Now as I previously mentioned, this is BY NO MEANS a conclusive list of all the foods you need to have a good nutrition plan. The most important thing to remember for good health is to include all of these foods, along with a wide variety of other nutritious foods and regular exercise.

Soursop Fruit: Food for Life

Soursop fruits grow on flowering, evergreen trees native to the tropical regions of Southeast Asia, Africa and South America. The fruit is relatively large in comparison with its small, fast growing plant that reaches up to 10 meters tall. Scientifically known as Annona muricata, soursop fruit is also called by several other names that include graviola, guanabana, custard apple, brazilian paw paw and cherimoya. The heart-shaped fruit with its soft fleshy spines and a rough green skin is an effective cure against dangerous debilitating diseases. In most countries, people make use of the leaves, bark and roots of the tree for traditional remedies.

Soursop fruits have been stated as a medical panacea against variety of illnesses for long. The life-giving properties are due to the following contents.

• Vitamin C- A natural antioxidant, it helps in enhancing the immune system and slowing the ageing process.
• Phosphorus- This essential mineral aids in bone mass formation and prevents osteoporosis.
• Potassium- Highly beneficial in deterring hypertension.
• Rich in Fiber- Fibrous content in soursop is highly nutritional and delightful that helps in lowering cholesterol and maintains for bowel regularity.
• Iron- A natural source for supplementing our daily iron requirements and preventing anemia.
• Rich in vitamin contents B1, B2

Medicinal Aids- Soursop is a healthy and delicious fruit that is used medicinally for treating illnesses ranging from worms to stomach ailments and other lethal diseases.

• The seeds contain anti-emetic properties that can be used as a treatment against vomiting.
• Its fresh crushed leaves, when applied upon skin eruptions, promote quick healing.
• The leaf decoction is quite effective for bedbugs and head lice.
• The fruit juice, if taken orally can act as a remedy for hematuria, liver ailments and urethritis.
• The juice of the fruit when taken during fasting is believed to cause relief against leprosy and liver ailments.
• A decoction of leaves or young shoots is considered a remedy for fever, indigestion, dysentery, diarrhea, coughs, catarrh and gall bladder trouble.
• The mashed leaves are often used as poultice for alleviating rheumatism, eczema and some other skin diseases.
• The flowers of soursop plant are believed to assuage catarrh.

The prickly long green fruit is an effective cancer remedy that happens to kill malignant cancerous cells up to 10000 times more efficiently than the traditional chemotherapy drugs. Soursop fruit is a broad spectrum antimicrobial agent for both fungal and bacterial infections, is quite effective against worms and parasites, can lower high blood pressure and is often used for stress, depression and nervous disorders. The extracts of this miraculous fruit can effectively target and kill 12 types of cancer including breast, prostrate, pancreatic, lung and colon cancer.