Vitamin C

That well known vitamin and the reason we are told to eat our oranges.

  • Chemical name: ascorbic acid
  • RDA: 60mg
  • Top sources: guava, blackcurrants, green pepper, broccoli, strawberries, papaya, kiwi fruit, oranges and cabbage
  • Absorption: enhanced by bioflavonoids found in fruit and vegetables
  • Cautions: mega-doses can cause diarrhoea
  • Use in sport: studies are inconclusive regarding vitamin C as an antioxidant in sport and supporting recovery. Studies have found however, a use for vitamin C in reducing the risk of URTIs during strenuous physical activity

Vitamin C is water-soluble and is essential for the production and maintenance of collagen. It is also necessary for wound healing and helping white blood cells to fight infection. Vitamin C is an antioxidant, which means it helps to target and neutralize free radicals in the body.

The absorption of iron is help by vitamin C and smoking reduces vitamin C levels in the body. Some types of anaemia are caused by vitamin C deficiency because of its association with iron absorption.

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