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(Vitamin) C is for Citrus

If you’re living in the United States in 2012, you’re probably getting enough vitamin C.  It’s found in so many foods and drinks that most of the population never has a problem.  However, vitamin C is easily lost in storage and cooking so store foods in a cool dark place and cook them quickly, with only a little water to maximize the benefits!

 

Functions

  • Antioxidant
  • Cell growth and repair
  • Collagen production (a skin protein)
  • Wound healing
    • Foods (1 serving provides at least 20% of the Daily Value):
      Animal Sources

    • Beef and pork liver
    • Oysters
    • Plant Sources

    • Cantaloupe
    • Strawberries
    • Red and Green Peppers
    • Kiwi
    • Citrus Fruits
    • Broccoli
      • Conditions

        If you don’t get any (aka deficiency), you might develop…anemia, impaired immune function, painful joints, dry and brittle hair, or, in extreme cases, scurvy.

        If you get too much (aka toxicity), the risks include…upset stomach and diarrhea

        Enhances absorption…other antioxidant vitamins including A and E.

        Inhibits absorption…copper, zinc.  Smoking inhibits vitamin C absorption.

          Controversies

        • The Vitamin C myth.  The point: there’s very little evidence that shows that very high doses of vitamin C are good for anything.
        • High doses of vitamin C can be harmful to persons with cirrhosis, gout, renal tubular acidosis, or kidney failure.

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