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Posts Tagged ‘RDA’

Winter is in full force and we want to make sure to eat lots of fruits and veggies to fight off infections and boost our immunity. See this previous post for more immune boosting foods and today’s post is a closer look at Vitamin C…

Vitamin C is an antioxidant (protection from free radical’s which damage  the body cells) that has a wide range of health benefits, including protecting from infection,  helping produce collagen and helping in the absorption of iron and folate. Vitamin C is a water soluble vitamin, found in many fruits and vegetables. Did you know:
•    Most animals, except  humans, primates and guinea pigs, can make Vit.C in their  bodies and don’t need to ingest it for survival like we do.
•    Vitamin C’s role in producing collagen (the connective tissue between bone and muscle a) means it is good for the skin and also for wound healing.
•    Ongoing research is looking to see if Vitamin C, due to its antioxidant activity, helps prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role.

•    By eating sufficient amounts of a variety of fruits and vegetables daily you will most likely get enough Vitamin C.

Tips to Increase Vitamin C:
•    When in season (Oct-May), have a California Kiwi a day! For added fiber, try eating the entire kiwi- skin and all (scrub lightly and chop off top and bottom nub).
•    Add ½ cup of raw red peppers to your sandwich or salad.
•    For dessert, try 1 cup of fresh strawberries with low/no fat vanilla yogurt on top (3 oz).
•    Eat lots of fruits and vegetables and be sure to add variety (think rainbow).
•    Some Vitamin C is lost when vegetables are cooked in the water, so steam lightly or microwave to reduce loss. Be sure to eat some vegetables in their raw form as well.

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