Vitiman C

Protection Against Free Radicals

• Best known in the modern world as an antioxidant.**
• Best described as a fire extinguisher
• Able to neutralize these radicals**, and dispose of them without creating any damage along the way.
• Some of the items possibly protected by Dietary Vitamin C include the lens of the eye, cholesterol in the blood stream, and DNA in your cell nucleus.

Radicals: Going to the root or origin; fundamental:

Antioxidants: A substance that counteracts the damaging effects of oxidation in a living organism

Brain Health

• Necessary to make certain neurotransmitters.**
• In particular, we need vitamin C to produce serotonin,**
• Recommended to include fresh fruits and vegetables in the diet regularly as part of an overall mood support strategy.

Neurotransmitters: Are the signals that carry thoughts, feelings, and commands around our brains.

Serotonin: The neurotransmitter that is affected by the most commonly used medications for depression.

Collagen

• Required to produce collagen**
• Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart.
• People who have this condition lose teeth, bleed easily, and lose the strength of their bones.
• Luckily, it doesn't take much vitamin C to prevent this problem.
• a single lime per day should be enough.

Collagen: A protein that plays a critical role in the structure of our bodies.

Day 1:

Breakfast: Smoothie containing 1 serving of strawberries, 1 serving of oranges, 1 serving of raspberries.

Lunch: 1 serving kale chips, 1 serving various peppers, 1 serving greek salad, 1 serving goats milk

Snack: 1 serving kiwi, 1 serving peanut butter & jelly sandwich, 2 cup water

Dinner: Shrimp & Plum Kebabs:

• 3 tablespoons canola oil, or toasted sesame oil
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon freshly grated lime zest
• 3 tablespoons lime juice
• 1/2 teaspoon salt
• 12 raw shrimp, (8-12 per pound), peeled and deveined
• 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
• 2 plums, pitted and cut into sixths

Day 2:

Breakfast: 1 cup orange juice, 1 serving Peanut butter & jelly sandwich

Lunch: 1 serving Caesar salad, 2 cups water

Snack: 1 serving orange, 1 cup water

Dinner: Spinach & Frisée Salad with Tangerines & Coriander-Crusted Scallops:

TANGERINE VINAIGRETTE

• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon tangerine or orange zest
• 2 tablespoons tangerine or orange juice
• 4 teaspoons white-wine vinegar
• 1 tablespoon minced shallot
• 2 teaspoons finely chopped spring herbs, such as chervil, chives, tarragon and/or dill
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

SALAD

• 6 cups baby spinach
• 6 cups torn frisée
• 2 tangerines or oranges, segmented (see Tip)
• 2 teaspoons coriander seeds
• 1/4 teaspoon coarse kosher salt
• 1/4 teaspoon freshly ground pepper
• 1 pound dry sea scallops (see Note), patted dry
• 1 tablespoon canola oil

Day 3:

Breakfast: Smoothie containing 1 serving of strawberries, 1 serving of oranges, 1 servings blueberries.

Lunch: Mediterranean Wrap:

• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach or sun-dried tomato wraps or tortillas

Dinner: Creamy Cajun Chicken Parmesan

• 8 ounces whole-wheat fusilli or rotini
• 1 tablespoon canola oil
• 2 slices bacon, chopped
• 1 large sweet onion, halved and thinly sliced
• 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
• 1 medium green bell pepper, sliced
• 3 cloves garlic, minced
• 4 teaspoons Cajun seasoning (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1 28-ounce can crushed tomatoes
• 1/3 cup reduced-fat sour cream
• 1/2 cup sliced scallions for garnish

Infants: ND

Children: 1-3y: 400 -- 4-8y: 650

Males: 9-13y: 1,200 -- 14-18y: 1,800 -- 19-70y+: 2,000

Females: 9-13y: 1,200 -- 14-18y: 1,800 -- 19-70y+: 2,000

Pregnancy: < 18y: 1,800 -- 19-50y: 2,000

Lactation: <18y: 1,800 -- 19-50y: 2,000

• Vitamin C is a water-soluble vitamin that supports normal growth and development.
• Vitamin C also helps your body absorb iron.
• Your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet.
• Although too much dietary vitamin C is unlikely to be harmful, mega doses of vitamin C supplements may cause:

• Diarrhea
• Nausea
• Vomiting
• Heartburn
• Abdominal bloating and cramps
• Headache
• Insomnia
• Kidney stones

(1) Chronic low energy, strength, and/or depression.

(2) Bleeding gums, loose teeth, or gingivitis.

(3) Rapid mood changes, short tempers, and irritability can be an early sign of scurvy.

(4) Bruises that occur easily, and often linger may be an indication of vitamin C deficiency. Low healing of minor wounds and dryer hair may also point to inadequate vitamin C levels.

(5) Chronic limb or joint pain is another sign for you to check into low vitamin C as a missing nutrient.

(6) Anemia is another sign of possible vitamin C deficiency.

Vitamin C

Status Update

Lives In

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Fruits with the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries
• Raspberries
• Blueberries
• Cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

Cancer prevention

Higher consumption of fruits and vegetables is associated with lower risk of most types of cancer.

Work Experience

1. How much vitamin C should your age group have in a day?

2. What does Vitamin C help with for your body?

3. Name 4 food sources where Vitamin C can be found.

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Education

• Vitamin C increases the absorption of iron (especially the iron found in plant foods) and may help those at risk for iron deficiency.
• For those at risk of iron overload, be careful about combining foods rich in iron with those rich in vitamin C.
• The most well-known of these connections is that between vitamin E and vitamin C.
• Vitamin C helps to protect vitamin E in people, such as smokers, who have chronic overproduction of free radicals.

Most multivitamins have vitamin C. Vitamin C is also available alone as a dietary supplement or in combination with other nutrients. The vitamin C in dietary supplements is usually in the form of ascorbic acid, but some supplements have other forms, such as sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids.

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Facts about me

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Deficient in Vitamin C?

Too Much?

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3 Day Meal Plan

Life stage Recommended Amount

UL (Tolerable Upper Intake Level)

Birth to 6 months 40 mg

Infants 7–12 months 50 mg

Children 1–3 years 15 mg

Children 4–8 years 25 mg

Children 9–13 years 45 mg

Teens 14–18 years (boys) 75 mg

Teens 14–18 years (girls) 65 mg

Adults (men) 90 mg

Adults (women) 75 mg

Pregnant teens 80 mg

Pregnant women 85 mg

Breastfeeding teens 115 mg

Breastfeeding women 120 mg

If you smoke, add 35 mg to the above values to calculate your total daily recommended amount.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030

http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

http://ods.od.nih.gov/factsheets/VitaminC-QuickFacts/

http://www.naturalnews.com/038379_vitamin_c_deficiency_symptoms_scurvy.html