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Building Nutritional Health
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Vitamin C
Vitamin C (ascorbic acid) is a water soluble vitamin. Major dietary sources of vitamin C include citrus fruits, berries, tomatoes, potatoes, broccoli, green peppers and other green and yellow vegetables. Like most water soluble vitamins, excess intake of vitamin C is excreted and not stored in the body. Vitamin C is sensitive to heat and oxygen. Like other water soluble vitamins, vitamin C leaches into cooking water.
Major Body Functions:
- Aids in the formation of collagen
- Aids in the absorption of iron into the body
- Prevents oxidation (antioxidant)
- Helps the healing of wounds
Deficiency Symptoms:
- Scurvy, resulting in loss of appetite, irritability, depression, bleeding gums and loss of teeth
- Wounds fail to heal
- Bruises and petechiae (spots of blood under the skin's surface)
Excessive Intake and Toxicity Symptoms:
- Diarrhea at large doses
- Kidney stones are a possibility
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| THE BEST SOURCES OF VITAMIN C |
| Food |
Amount |
Milligrams |
| Orange juice, fresh squeezed |
1 cup |
124 |
| Green peppers, raw, chopped |
1/2 cup |
96 |
| Grapefruit juice, fresh squeezed |
1 cup |
94 |
| Papaya |
1/2 medium |
94 |
| Brussel sprouts |
4 sprouts |
73 |
| Broccoli, raw, chopped |
1/2 cup |
70 |
| Orange |
1 medium |
70 |
| Cantaloupe |
1/4 melon |
70 |
| Turnip greens, cooked |
1/2 cup |
50 |
| Cauliflower |
1/2 cup |
45 |
| Strawberries |
1/2 cup |
42 |
| Grapefruit |
1/2 medium |
41 |
| Tomato juice |
1 cup |
39 |
| Potato, boiled with peel |
2-1/2 inch dia |
19 |
| Cabbage, raw, chopped |
1/2 cup |
15 |
| Blackberries |
1/2 cup |
15 |
| Spinach, raw, chopped |
1/2 cup |
14 |
| Blueberries |
1/2 cup |
9 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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