Vitamin C Good Health through Proper Nutrition

Nutrition and Vitamin C

A water soluble vitamin -- vitamin c is known as ascorbic acid. Not such a big name, but this vitamin (or lack of) has a huge impact on our health and wellbeing. We cannot make vitamin c in our bodies, so it has to be obtained through diet or supplements.

It is necessary to have vitamin c as it enables collagen to be produced, and we don't mean only for making our lips look full. Collagen is used to make our blood vessels, bones, tendons and ligaments -- all necessary in order for us to live, of course. Vitamin c is also necessary for brain function and the reduction of cholesterol. And perhaps we all know what an anti-oxidant is. Vitamin C is a vital anti-oxidant and even in smaller quantities, protects body molecules so they can do their job.

Back in the 1700s, the famous British navy realized that lack of vitamin c caused scurvy, and you couldn't exactly pick a fruit off a tree when you were criss-crossing the world's oceans. They didn't know what a vitamin was, or even what bacteria were, but they knew that not eating fruit caused sailors' sicknesses.

After that, they packed lemons and limes on board. Chronic disease prevention requires more than the amount needed to prevent scurvy. Some of the risks of getting diseases such as coronary heart disease, stroke, cancer, cataracts, the effects of lead toxicity exposure, diabetes, and the common cold, can all be reduced by ingesting the proper amounts of this valuable vitamin.

The amounts needed depend upon your weight, sex, age and health. It's good to study up a bit on this vitamin – there are invaluable tools available on the Web to see what amount you might consider. Your doctor may also advise you, or a good health care professional or vitamin shop guru.

There are a lot of foods we can buy and eat in order to get the right amount of vitamin c. The standbys of oranges and grapefruits (juice and sections of the fruit), tomatoes, strawberries, sweet red pepper, broccoli and potatoes. I feel a dinner recipe coming on after listing just a few of the foods containing this valued vitamin.

Vitamin C and Supplements

Supplements that provide vitamin c are available in several forms, but with this vitamin, they are all pretty much as effective as any other form it comes in. Just make sure that the supplement is quality. There is not much point in spending your hard earned (and hard to come by) money these days on something that will not work for you, or that you need more of to be effective. With our hectic lives, we often cannot eat all of the food that is necessary to provide us with our daily vitamins and minerals. Whichever way you get your vitamin c, just don't miss getting it at all. I think of this one as Super C.

"Vitamin C Delight"

Fresh Fruit Salad and Stir Fry Chicken and Broccoli

Buy a few grapefruits, oranges and strawberries (preferably from a farmers market or organic), section them up and take out the white membranes between the segments in the citrus, mix them up in a little bowl and sprinkle on a natural sugar or honey or sweetener of your choice. Cover and pop in the fridge for at least half an hour.

This helps the sweetener macerate (soften up and liquefy a bit) the fruit and therefore it is more digestible. Chop up your broccoli and sweet red peppers and throw in some onions and fry them up (use olive oil), then add some potatoes that have already been partially cooked, until the spuds are browned, then add chicken or tofu of your choice and toss a little while to heat. This stir fry is excellent with a few fresh herbs of your choice (you can grow them in a pot on your kitchen windowsill).

If you like a little sauce for your stir fry it's easy to make. Take a couple of tablespoons of your own mix or store bought all purpose flour, make a paste, then add a little hot liquid. Stir that into the pan and mix your dinner up with it for a couple of minutes. Use less flour if you have a smaller amount of food and you won't end up with a chalky sauce. You can always add a little chicken or vegetable stock to the pan after removing the vegetables and protein, then mix the sauce up in it. That way, you won't mush up the veggies.