By Katherine Preston, Absolute Fitness
Columns
Jan 28, 2009
Make sure vitamin C is part of your daily routine
Cough, sniffle, ah-ah-achooo! There’s no denying it- we’re in the midst of winter. And it’s not just the deep snow and cold temperatures that are the telltale indicators. Wherever you turn, there’s someone sneezing, coughing or fighting a nasal drip. For years, there’s been ongoing controversy regarding the effects of Vitamin C on the common cold. While some research strongly supports the belief that Vitamin C undeniably fights colds, other research is skeptical. Regardless of the varying arguments out there, our bodies do need this special vitamin for a variety of reasons.
Vitamin C (ascorbic acid) assists in the repair, maintenance and growth of all bodily tissue, right down to the cellular level. Without Vitamin C, we couldn’t manufacture a very important protein called collagen, which is needed to heal wounds, rejuvenate skin, ligaments, tendons, blood vessels and scar tissue. As well, this vitamin carries the task of maintaining/ repairing our bones, teeth, and cartilage.
Vitamin C also acts as an anti-oxidant by putting up a barrier against free radicals which could cause havoc inside us. (Note: free radicals can result as by-products when our food changes into useful energy.) As the amount of free radicals increases within us, numerous health issues such as cancer, heart disease, arthritis, anemia, aging and degeneration may result. And the list goes on! Pollutants and chemical toxins add to the store of free radicals.
Our strongest defense?
Vitamin E – and vitamin C. With theses vitamins, our immune systems are greatly strengthened to help us ward off illness. In fact, they are some of the most effective anti-oxidants that our bodies need to win the fight against destructive free radicals. Unfortunately, we can’t produce our own supply of Vitamin C – it must come from external sources. We can’t store it either, because it’s water soluble and not fat soluble. (Any surplus is eliminated through urine.) Therefore, the supply of Vitamin C must be ongoing and part of our daily food regime.
Where can we find vitamin C?
Fruits and vegetables are great sources. However, be selective as some are higher than others. Good sources include: citrus fruits (oranges, grapefruit, mango, papaya, pineapple) and pure juices, berries (blue, red, cran, raspberries), kiwi, tomatoes, peppers (green, red, yellow), leafy green vegetables, potatoes, melon (cantaloupe, honey dew, water, etc.), broccoli, cauliflower, cabbage, squash and brussels sprouts.
The daily recommended intake varies according to age and gender (especially for adolescents and adults.) Consult your doctor for your recommended daily intake, which may also be affected by your health status. And beware: smoking depletes your body’s daily amount of vitamin C; an extra 35 mg/day is needed if you smoke.
When planning your meals, include foods high in this valuable vitamin. And remember: like milk, Vitamin C is also one of the great choices you could consume after a workout. Not only will it help in the repair of tissue after exercise, its natural sugars will address any lows in your glycemic index, which can alter with increased energy demands. Vitamin C is found in good carbohydrates. Unlike proteins and fat, carbs begin breaking down with your saliva, thus providing the body with quick energy.
So next time you’re feeling fatigued, hungry or thirsty, reach for a refreshing citrus fruit, berries or glass of pure juice and enjoy the many benefits of this valuable vitamin.
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Contact Katherine Preston at absfit@cogeco.ca or http://home.cogeco.ca/~absfit
