Healthy Eating & Vitamin C

To live a healthy life, research has identified 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12), biotin, and folate/folic acid and 17 minerals — calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.  

Each vitamin has a different job in order to keep the body working properly. For example, some vitamins help you resist infections, keep your nerves function healthy, some help your body get energy from food or help your blood clot properly. Minerals are nutrients necessary for normal functioning of the body’s processes and the only way to get them is through food! Minerals are naturally found in water and soil, and plants take them up through their roots.

Food Sources for Vitamins and Minerals are found in Fruits and vegetables. We will begin to look at food sources that contain these necessary nutrients for a healthy body.

The best sources of Vitamin C are citrus fruits like oranges, kiwi, lemon, grapefruit and, strawberries, tomatoes, the cruciferous vegetables, like broccoli, Brussels sprouts, cabbage and cauliflower,  and believe it or not, white potatoes!

Daily intake for Men age 19+is 90 mg and for Women age 19+ is 75 mg each day. Why? Vitamin C is necessary for the body to form blood vessels, cartilage, muscles and collagen in bones. In addition Vitamin C is vital for the body’s healing processes. Vitamin C is an antioxidant that protects your cells against free radicals which contribute to heart disease, cancer and other chronic diseases. Vitamin C is beneficial for preventing or recovering from colds and flus.

Also, know that supplements of Vitamin C do not work synergistically with the body as does the natural food sources.