Vitamin C – Best Nutrition Products

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VITAMIN C

DESCRIPTION

Vitamin C is also known as “ascorbic acid,” which is the name that appears on food labels. However, its optimum effectiveness and absorption seems to require bioflavonoids. Humans, apes, guinea pigs, and the Indian fruit bat are the only known animal species on our planet that cannot make vitamin C. As a result, we rely on our food and drink to supply us with this vitamin. Vitamin C, one of the antioxidant nutrients, is very delicate. It is water-soluble and sensitive to heat, air and light. Our bodies cannot store it, so a regular daily intake is vital. Since tobacco smoking depletes vitamin C, smokers need a higher daily intake than do non-smokers.

Vitamin C is involved in over 300 biological processes.  It seems to be necessary for the effective functioning of the immune system.  Vitamin C is required in the production of collagen, the body’s intercellular “cement,” and speeds healing of wounds and damaged tissues as well as ensuring growth. Additionally, vitamin C allows the body to absorb iron properly and helps change folic acid into a usable form in the body.

DEFICIENCY SYMPTOMS

Significant deficiency of vitamin C leads to scurvy, with symptoms of bleeding gums, muscle and joint aches and pains, dry, scaly skin, irritability, and easy bruising.  Some feel that prolonged, marginal deficiency may predispose the individual to cancer and heart disease.

Therapeutic uses

•     colds and flu

•     following dental treatment

•     emotional stress

•     alcoholism

•     osteoarthritis

Those Who may need to supplement

•     the elderly

•     the ill

•     pregnant or lactating women

•     athletes

•     smokers

•     people who drink a lot of alcohol

•     recurrent infection

•     long term antibiotic, aspirin, contraceptive pill and steroid use

RECommended DIETARY ALLOWANCE

Age                                        Vitamin C (mg/day)

0-6 months………………………………………………….. 30

6-12 months………………………………………………… 35

1-3 years………………………………………………………. 40

4-6 years………………………………………………………. 45

7-10 years…………………………………………………….. 45

11-14 years (males)…………………………………….. 50

15-18 years (males)…………………………………….. 60

19-24 years (males)…………………………………….. 60

25-50 years (males)…………………………………….. 60

51+ years (males)……………………………………….. 60

11-14 years (female)……………………………………. 50

15-18 years (females)………………………………….. 60

19-24 years (females)………………………………….. 60

25-50 years (females)………………………………….. 60

51+ years (females)…………………………………….. 60

Pregnancy……………………………………………………. 70

Lactation, 0-6 months………………………………… 95

Lactation, 6-12 months………………………………. 95

Best food sources

Food                                    Vitamin C (mg/100g)

black currants…………………………………………… 200

pepper, green…………………………………………….. 100

Brussels sprouts………………………………………..   90

mango…………………………………………………………   80

cauliflower…………………………………………………   60

cabbage……………………………………………………….   55

oranges……………………………………………………….. 50

grapefruit……………………………………………………   40

sweet potatoes……………………………………………   25

tomatoes……………………………………………………..   20

potatoes, new………………………………………………. 16

lettuce………………………………………………………….   15

bananas………………………………………………………   10

SAFETY

People with kidney stones should avoid doses of vitamin C over one gram per day and should consult their physician about such use. If you take very high doses (in excess of 5,000 mg) daily, do not stop the dosage suddenly but reduce the amount gradually. Otherwise, this is considered a safe vitamin. Mild diarrhea may result if the body is trying to rid itself of excessive amounts of vitamin C.

INTERACTIONS & CONTRAINDICATIONS

High levels of vitamin C will increase the body’s requirement for calcium. Vitamin C may dilute tricyclic antidepressants.

Bioflavonoids increase the activity and absorption of vitamin C.  In foods, they always appear naturally with it. Unlike vitamin C, bioflavonoids are relatively stable.

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