FOOD SPECIAL..This summer does your diet have enough Vitamin C?

This summer does your diet have enough Vitamin C?      Also called ascorbic acid, vitamin C is necessary to maintain collagen, the connective tissue that holds body cells together. It is an important antioxidant, associated with lowering risk of heart disease, certain cancers, and even some of the health concerns of aging. Vitamin C promotes healing of wounds and burns, helps build teeth and bones, and strengthens the walls of capillaries and other blood vessels. It also increases iron absorption. Studies suggest Vitamin C can lessen the severity of a common cold. Nutrition expert, Dr Nupur Krishnan, lists ways to include it in your diet this summer... Source: The vitamin C content of food items varies considerably depending on (i) growing conditions; (ii) state of maturity; (iii) regional differences and (iv) season. The main sources of vitamin C are green vegetables and fruits, and fresh crop potatoes. Guava (peru or jamrookh) has a high content of vitamin C (212 mg per 100 g). Cereals and pulses do not contain vitamin C in the dry state, but if soaked in water for about 48 hours and allowed to germinate, they form a good source of vitamin C. Absorption: Ascorbic acid is absorbed from the intestines. Natural citrus extract containing bioflavonoids, proteins and carbohydrates are more slowly but better absorbed than synthetic ascorbic acid. Destruction: Vegetable cells contain an enzyme called Ascorbic Oxidase. When vegetables are cut fine, a greater quantity of the enzyme is released and more Vitamin C is destroyed. The rate of enzymic oxidation increases as the temperature is raised, and therefore graded heating of vegetables destroys Vitamin C. Ascorbic Oxidase is destroyed on boiling. If vegetables are immersed directly in boiling water, the enzyme is destroyed immediately, and hence no loss of vitamin C occurs. ORANGES Benefits     An excellent source of vitamin C     A good source of folate, thiamine and potassium One medium orange provides about 70 mg, more than 90% of the Recommended Dietary Allowance (RDA) for women. Oranges are low in calories (one orange contains approximately 60). The membranes between the fruit provide pectin, a soluble dietary fibre that helps control blood cholesterol levels. LEMONS Benefits An excellent source of vitamin C May relieve dry mouth Ideal for flavouring everything from fish to vegetables to tea, lemons are one of the most widely used of all citrus fruits. One cup of lemon juice has about 55 mg of vitamin C, or more than 70% of the RDA for adult women. The zest is rich in an antioxidant chemical which helps strengthen the walls of veins and capillaries. STAR-FRUIT Benefits     Star fruit (100g) provides just 31 calories, which is much lower than any other fruit.     It also has essential nutrients, antioxidants and vitamins required for well-Thinkstock being.     The fruit, along with its waxy peel, provides a good amount of dietary fibre. Fibre helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers help protect the mucous membrane of the colon. The fruit is also known to cure hangovers and prickly heat. People suffering from uric acid and kidney failure should not consume star-fruit. RASPBERRIES Benefits Contain useful amount of folate, iron and potassium. Provide bioflavonoids, which may protect against cancer. High in fibre: One-cup contains 60 calories and 30 mg of vitamin C. The seeds provide insoluble fibre that helps prevent constipation. CRANBERRIES Benefits A fair source of Vitamin C and fibre. Juice helps prevent or alleviate cystitis and urinary tract infections. Contain bioflavonoids, thought to protect eyesight and help prevent cancer. Role in cystitis Cranberry juice has long been used as a remedy for cystitis and to prevent kidney and bladder stones. Cranberries contain bioflavonoids, pigments that help counter the damage of unstable molecules. GRAPEFRUIT Benefits High in vitamin C and potassium Contains beta carotene and lycopene, both powerful antioxidants. Low in calories Contains bioflavonoids that protect against cancer. A cup of unsweetened g r ap e f r u i t has 95 mg of vitamin C, more than 100% of the RDA. It also has 175 mg of p o t a s s i u m and 1 mg of iron. Grapefruits are a good food to include in a sensible weight-loss diet. GUAVAS Benefits Excellent source of vitamin C High in pectin and soluble dietary fibre. Has potassium and iron. A versatile Fruit A medium guava provides 165 mg, compared to only 7 mg in a fresh orange. One guava also contains 256 mg of potassium and 5 grams of fibre. Also, pureed guava flesh in combination with orange makes a refreshing drink in summer soup. KIWI Benefits     A good source of potassium and fibre     Can be used as a meat tenderiser A large kiwi provides about 80 mg of vitamin C and the fruits are richly endowed with phyto chemicals. It also provides a soluble fibre that helps control blood cholesterol levels. What’s more, a 115 gram serving has only 70 calories. DIFFERENT WAYS TO HAVE THIS NUTRIENT IN YOUR DIET Best food sources Citrus fruits and juices; melons, berries, and other fruits, peppers, potatoes and many other fruits and vegetables. Role in health Strengthens blood vessel walls; promotes wound healing; iron absorption; helps prevent atherosclerosis. Recommended Dietary Allowances MALE 90 mg FEMALE 75 mg Symptoms of Deficiency Loose teeth; bleeding gums; bruises; loss of appetite; dry skin; poor healing. In extreme cases, scurvy and internal haemorrhages. Symptoms of Excess: Diarrhoea; kidney stones; urinary-tract irritation and iron build-up. Vitamin C is more easily destroyed than other vitamins. While cooking, loss of vitamin C occurs due to: Cutting the vegetables too fine. Using excess water that is later thrown away. Gradually heating the vegetables, rather than putting them in boiling water. Adding sodium bicarbonate in order to preserve the colour of vegetables, as alkalinity destroys vitamin C. Modern methods of dehydration, freezing and canning preserve the vitamin C content of food to a considerable extent. Keeping vegetables hot for a long time before serving makes them lose Vitamin C WARNING: High doses of Vitamin C     Large large doses of vitamin C can destroy vitamin B12 in food, and increase blood estrogen levels in women. High intake can also lead to uric acid kidney stones and gastrointestinal disturbances.

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