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Building Nutritional Health

Basic Guidelines
Eating for Good Health
Pregnancy and Lactation
The Food Guide Pyramid
Important Tips for Vegetarians

Personal Assessment
Weight Profile

Nutrient Needs
Protein Matters
Key Vitamins
Precious Minerals
Calcium Connection
Fabulous Fiber
Keep Up Fluids
Sodium and Salt

Food Preparation
Food Safety

Smart Shopping
Label Reading
Vitamins-Mineral Supplements


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
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

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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