Vitamin C and the Collagen Connection

Human beings need Vitamin C in order to make collagen, an important component of blood vessels, tendons, ligaments and bones.  However, unlike most mammals, humans do not produce Vitamin C which is why important as it is, it should be included in our diet.

Vitamin C is a water soluble vitamin.  Studies have shown that the use of Vitamin C to treat scurvy dated as far back as the 17th century when ship physicians recommended lemon juice to treat patients suffering from the disease.  Sailors began to notice that they got sick with scurvy because of the absence of green, leafy vegetables in their diet at sea.  Which is why the British Navy began giving their crew two oranges and one lemon per day.

Vitamin C is needed to synthesize collagen and neurotransmitters and scurvy is one of the diseases best associated with Vitamin C insufficiency.  Scurvy is characterized by hair and tooth loss, joint pains and swelling.  This is because bones, tendons, blood vessels and tissue need collagen.

The North American Dietary Reference Index requires around 2000 milligrams of Vitamin C per day.  As most food contain Vitamin C, nutritionists report that a well balanced diet without supplementation is enough to protect the body from scurvy.  However, pregnant women, smokers and those under more stress require slightly higher doses.

Perhaps the most famous example for Vitamin C is the orange.  The Kakadu plums native to Australia is the best source of Vitamin C, containing 3100 milligrams and perhaps the most unlikely source being the Red Pepper.

Vitamin C is also found in meat, calf liver being the best choice.  Oysters are also a good source.  Food supplements which contain Vitamin C can also be taken as food supplements.

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A Cupful of Tomato Keeps Cancer Away

Tomato ketchup, that is. Processed tomato has higher concentration of lycopene than raw tomatoes which loses its vitamin content upon cooking. Lycopene is a nutrient found in tomato sauce and other processed tomato products and plays a vital role in maintaining a healthy cardiovascular system and with cancer prevention as well.

Incorporating tomato sauces and juices in your daily diet is by far the easiest way to stay healthy, not to mention, good-tasting too. Lycopene is a phytochemical found in tomatoes that makes them red. This carotenoid pigment is also found in other red fruits such as watermelon, pink grapefruit and red bell pepper.  Other lycopene rich fruits are pink guava, goji berries and gac.

When absorbed by the body, lycopene will instill itself to the liver, lungs, prostate gland, colon and skin. All of which will greatly benefit from lycopene. It is proven as a powerful antioxidant which combats free radicals from damaging our cells. Because of this, it protects us from premature skin aging which results to a pinkish glow, a definite sign of healthy skin. It also reduces risk of prostate cancer to male. Lycopene promotes good cardiovascular health thus preventing heart attacks from happening.

Tomato, when eaten raw is a great source of vitamin C for stronger immune system and fiber which helps the digestive system to function well.

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Vitamin A- Nature’s Antioxidant

Vitamin A is essential in maintaining good vision, bone growth and cell reproduction.  Vitamin A is also essential in regulating the immune system by making white blood cells which fight infection.  This is why Vitamin A is called “nature’s antioxidant” because its role is primarily focused on cell growth and reproduction.  Without Vitamin A, we lose the ability to regenerate new cells.

There are essentially two types of Vitamin A, the ones we get from meat, and the ones we get from fruit and vegetables.  Vitamin A from meat, also called preformed Vitamin A and is absorbed as retinol directly into the body.  Some good sources of retinol are liver and whole milk.  The Vitamin A we get when we ingest fruit and vegetables is called Pro Vitamin A, a carotenoid, which is formed into retinol by the body.  An excellent source of Pro Vitamin A are carrots, spinach, cantaloupe and apricots.

Another benefit of eating foods rich in Vitamin A is that carotenoids function as antioxidants in the body.  These antioxidants contain free radicals which eliminate protect cells from the by products of oxygen metabolism.  Meaning, these antioxidants extend cell life.

Vitamin A deficiency can lead to night blindness.  A staggering 250,000-500,000 children go blind in developing countries because of Vitamin A deficiency.  People who lack Vitamin A have weak immune systems, limiting their ability to fight germs, bacteria and infections.  Children with low immune responses die from childhood diseases like measles.  Cell linings in the lungs also become thinner in Vitamin A deficient people.  This makes them susceptible to diseases like pneumonia.

Vitamin A is found in a lot of foods and is easy for the body to convert into retinol.  Retinol is also essential in reducing the risk of heart disease, good skin health and embryonic development.  Always include food rich in Vitamin A like broccoli, sweet potatoes, eggs and butter.

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The benefits of Vitamin D

Vitamin D is a fat soluble vitamin that can be acquired through supplements, food intake and sun exposure. It plays a major role in proper calcium absorption in the intestines and promotes bone growth. Among its healthy vitamin benefits are protection from diabetes and arthritis, muscle strength and good balance and it also ward off heart disorders from happening. Vitamin D is a natural anti-inflammatory agent and strengthens your immune system.

Researchers are also exploring its helpful benefits in fighting cancer. Vitamin D is found to help regulate cell growth thus preventing potential cells to develop into cancer. It is said that Vitamin D lessens our risk from growing certain types of cancer in our bodies. These includes breast, kidney, lungs, colon and rectal, ovary and uterus, as well.

Multivitamins contain vitamin D or it can be bought combined with calcium. It can also be purchased alone. By eating healthy foods rich in vitamin D and taking supplements, your body can maximize its beneficial effects. Although it is advisable to subject your body to sun exposure, you should limit it to a maximum of 15 minutes per day to avoid over exposure.

Healthy foods that contain vitamin D are milk, salmon, mackerel, sardines, shrimps, eggs and cod liver oil. Again, vitamin D can dissolve easily within the body. It can break down even before it reaches its peak so it is best to get it from all sources available. It is recommended to combine these types of food, along with supplements and right amount of sunlight.

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