Do you want to know more about vitamin C? Are you interested in knowing how this vitamin functions in your body? Did you know that your best defense against a deficiency is a diet that is rich in C vitamin (in Denmark, the people commonly refer to it as C vitamin fødevarer)? To clearly understand everything about C vitamin, here are 10 important things that you may want to know.

1. Vitamin C was first successfully isolated in 1928 by a Hungarian biochemist. It paved the way for better understanding of the impact of C vitamin in the body. However, the presence of ascorbic acid was detected much earlier. 18th century researchers detected a so-called food factor present in citrus fruits. The British Navy also successfully used lime juice in 1795 to fight scurvy even though ascorbic acid was not yet known during those times.
2. Vitamin C is water soluble and can not be stored in your body. The excess ascorbic acid is easily excreted through the urine. So it is important to constantly supply your body with C vitamin in order to avoid a deficiency.
3. The daily recommended intake for men is 95 mg. Women need as much as 75 mg of vitamin C every day. If you are a habitual smoker and drink alcohol on a daily basis, then you have to add 35 mg more ascorbic acid to the daily recommended intake.
4. Vitamin C is important for your body. First of all, the vitamin helps you absorb the iron in your diet. It also helps facilitate the production of collagen which is needed for the growth of skin cells, tissues, and cartilage.
5. Ascorbic acid is considered an antioxidant, which means it has the ability to help detoxify your body.
6. Contrary to popular belief, vitamin C is not directly responsible in boosting the immune system. However, it plays a role in fighting off bacteria and viruses by promoting the healthy production of mucus membranes. Because of this, viruses can be filtered out which helps the immune system to work more efficiently.
7. Citrus fruits are known to contain rich amounts of vitamin C. This is true to some extent because citrus fruits have higher levels of ascorbic acid compared to other types of fruits. However, the best source of C vitamin is hot chili peppers, specifically the green variety.
8. Vitamin C deficiency is quite rare nowadays especially in developed countries. There are some groups of people, however, who are at greater risk of deficiency. They include smokers, alcoholics, and those who are undergoing aggressive cancer treatments.
9. Because vitamin C is water soluble, soaking fruits and vegetables for long periods could diminish their ascorbic acid content. It is also not advisable to boil or fry fruits and vegetables.
10. Vitamin C from dietary sources is non toxic and can be consumed in huge amounts. You can eat hefty servings of fruits and vegetables without worrying about overdose or ascorbic acid toxicity.

After, reading those 10 interesting facts about vitamin C, I think it is time to share what I learned about preparing foods rich in this vitamin from the website of the Institute of Food and Agricultural Sciences in The Florida University. According to some surveys performed by the institute, it is very important to “cook vitamin C-rich foods quickly in as little water as possible” and also to “cut vegetables just before eating or cooking”. Both those tips will allow you to preserve the vitamin C in your food and improve your health.

Two compelling studies, the Alpha-Tocopherol, Beta Carotene Cancer Prevention Study (ATBC) and the Beta-Carotene and Retinol Efficacy Trial (CARET) have revealed a connection between beta-carotene supplementation and an increased risk of lung cancer in smokers. (The ATBC Cancer Prevention Study Group. Ann Epidemiol 1994;4(1):1-10 and The Alpha-Tocopherol Beta Carotene Cancer Prevention Study Group. N Engl J Med 1994;330(15):1029-35)

Extensive evidence links diets rich in beta-carotene to lower incidences of cancer and cardiovascular disease. Therefore, scientists were surprised by the ATBC and CARET outcomes; they expected to see a protective effect from beta-carotene supplementation.

Many people have decried the results of these studies, declaring them invalid because researchers used “synthetic” instead of “natural” supplements. Since many Americans would rather take a supplement than conform to dietary recommendations for fruit and vegetable consumption, perhaps some rational discussion is in order.

How Does Beta-Carotene Work?

Beta-carotene is one of 600 carotenoids found in nature. It is perhaps the best-known, both for its ability to act as a vitamin A precursor and its propensity to scavenge free radicals from living tissue. The latter property is what presumably confers beta-carotene’s health benefits.

Notably, though, beta-carotene’s anti-oxidant activity is most effective in low-oxygen environments (i.e., the capillaries and deep tissues). In high-oxygen environments, beta-carotene actually becomes a pro-oxidant—more like a free radical itself—unless it is balanced by another antioxidant like vitamin E.

What’s the Difference Between Natural and Synthetic Beta-Carotene?

First, the word “natural” must be more clearly defined. In the context of this review, “natural” refers to forms of beta-carotene that are normally found in foods (orange, red, or yellow fruits and vegetables, for example).

Natural beta-carotene contains a mixture of different isomers (cis- and trans-) of the beta-carotene molecule. Synthetic beta-carotene consists almost exclusively of trans-isomers.

Most food sources contain both trans- and cis-isomers, although some foods—raw carrots, for instance—contain up to 98% trans- isomers, making their beta-carotene content similar to synthetic sources.

Are the Two Isomers of Beta-Carotene Absorbed Differently?

Several elegant trials reveal that the majority of cis-beta-carotene (the isomer that differentiates “natural” from synthetic beta-carotene) is changed to the trans-form (the “synthetic” isomer) in the human gut. A Cornell University study demonstrated that 95% of cis-beta-carotene was converted to trans-beta-carotene during absorption. (You CS, Parker R, Goodman KJ, et al. Evidence of cis-trans isomerization of 9-cis-beta-carotene during absorption in humans. Am J Clin Nutr 1996;64:177-183)

Conversions between isomeric forms occur in various cells and tissues of the body.

Formulations containing only trans- isomers are absorbed more efficiently—and raise plasma levels of all beta-carotene isomers to a greater extent—than cis-trans mixtures. However, pure trans- formulations alter the normal ratios of cis- and trans- isomers in the bloodstream and tissues, while cis-trans mixtures do not. Whether altered cis-trans ratios in tissues change the activity of beta-carotene within the body is currently unknown. (Gaziano JM, Johnson EJ, Russell RM, et al. Discrimination in absorption or transport of beta-carotene isomers after oral supplementation with either all-trans or 9-cis-beta-carotene. Am J Clin Nutr 1995;61:1248-1252)

Who Should Take Beta-Carotene Supplements?

Given what we know of the protective effects of diets rich in carotenes, ALL individuals should strive to include 5-9 servings of various fruits and vegetables in their daily diets. Nonsmokers who cannot meet this goal might consider a mixed-carotene supplement containing alpha- and beta-carotenes, lutein, lycopene, zeaxanthin and cryptoxanthin.

Even though one recent study (Wright ME, et al. Am J Epidemiol Jul 1;160(1):68-76) has shown benefits of beta-carotene in smokers, until more is known about beta-carotene’s effects in this group—and until some of the derangements in carotene metabolism among smokers are clarified—smokers should refrain from beta-carotene supplementation.

Every winter we hear tragic stories on the news about snow shoveling injuries. Heart attacks, falls, fractures, strains and bruises can all result from shoveling snow without proper preparation and care. Here are a few ways to minimize risk of a shoveling injury.

Stretch First

Shoveling snow is a combination of aerobic activity and weight-lifting, so it should be treated with the same initial stretches one would do before exercising to warm up muscles, stimulate blood flow and reduce injury risk.

Here are a few easy stretches* to do before starting to shovel snow:

• Slowly bend forward and touch your toes while keeping your knees straight & repeat twice more to stretch your lower back and thigh muscles
• Slowly twist your body as far to the left and then right as you can & repeat in each direction twice more to stretch your back and trunk muscles
• Slowly shrug your shoulders up toward your ears and back down & repeat twice more to stretch your shoulder muscles
• Hold on to a wall and bend your front leg while putting your back leg out behind you & repeat twice more to stretch your hamstrings
• Get down on your hands and knees and slowly extend your straightened right arm up to the ceiling while at the same time extending your straightened left leg up to the ceiling and after lowering that arm and leg, extend the straightened left arm up to the ceiling while at the same time extending the straightened right leg up to the ceiling & repeat twice more with each pair to stretch your lower back

*Before starting any exercise or stretching program, consult your physician to ensure that the exercise or stretching is appropriate for your fitness level and health condition

Take Regular Breaks

One of the biggest reasons why people suffer heart attacks and muscular strain while shoveling is because they try to do too much at once and don’t stop to take a break.

Shoveling snow is essentially lifting wet, heavy free weights over and over again. If a person was lifting weights at a gym, common sense would dictate that he or she would take a rest at regular intervals to re-gain their breath, slow their heart rate and enjoy a sip or two of refreshing water.

The same logic should be applied to shoveling snow. At least every 5-10 minutes, take a minute or two to stop and take a few deep breaths, sit down if needed and grab some water to re-hydrate the body.

Enlist Help

Many people have long driveways or paths to shovel and/or they live in a place that gets a lot of snow dumped on them every year. Other people have health limitations that make it difficult to get out and shovel snow, if not downright impossible. People such as these should consider enlisting help to get their snow shoveled.

There are a few types of help available:

• Ask family members to help
• Ask the kids or teens down the street to help
• Call a neighbor for help
• Hire a professional service

If the thought of asking family, neighbors or kids for help is a difficult pill to swallow, consider offering an exchange of services such as snow shoveling in exchange for baked goods, sewing skills, homework help, a gift card or a small tip. This will make snow shoveling more enticing for them as well.

Get An Ergonomic Shovel

In summary, shoveling snow is an arduous task. But with a few easy tips, one can turn a daunting chore into something more manageable and safe.

The body needs certain nutrients called vitamins, which are derived from food, to remain healthy and disease free. Metabolism, normal growth and general good health all depend on vitamin intake. Vitamins perform the important function of metabolizing other nutrients to start reactions in the body and provide energy. The United States Department of Agriculture or USDA has specified the minimum requirement of vitamins by the body.

Classes of Vitamins

Vitamins are classified into two types based on their solubility. Vitamins A, E, D and K are known as fat soluble vitamins, which can be stored in the body. Fat soluble vitamins contain hydrogen, carbon and oxygen.

Vitamin C or ascorbic acid and vitamins of the B group are water soluble vitamins, which cannot be stored in the body. Apart from hydrogen, carbon and oxygen, these vitamins contain nitrogen and sometimes sulfur. Vitamin B includes vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine, vitamin B7 or biotin, vitamin B9 or folate/folic acid and vitamin B12.

General Functions of Vitamins

Vitamins play a major role in the digestion and metabolism of food consumed. They enable the nutrients to be metabolized and absorbed, while converting fats and carbohydrates into energy. Moreover, they combine with proteins and produce enzymes. Vitamins are required for the production of antibodies and thus ensure a strong immune system. Finally, they help to form blood cells, bones, chemicals and hormones of the nervous system, and also bind tissues and strengthen cells.

Specific Functions of Different Vitamins

While all the vitamins have general functions, some vitamins perform specific functions. Vitamin A is required for good vision, healthy cells and bones, strong immunity, healthy skin and body linings and reproductive health. The group of B complex vitamins is essential for a number of bodily functions and converting food into energy. Further, each one of the group has special functions. Vitamin B1 converts carbohydrates into energy, while Vitamin B2 works with the other B vitamins to enable growth and release energy. Vitamin B3 aids digestion and maintains a healthy nervous system and skin. Pantothenic acid and biotine are required for metabolism and growth, and Vitamin B6 is needed for formation of red blood cells and brain functions. Folate/folic acid is responsible for protein production, RNA and DNA, so it is essential at every stage of life. Vitamin B12 also forms blood cells, and is required for metabolism and a healthy central nervous system.

Vitamin C, like vitamins A and E, is an antioxidant vitamin, and is responsible for strong bones, healthy blood vessels and skin and a strong immune system. Moreover, it builds and maintains tissues. Vitamin D plays a major role in preventing auto immune diseases, and also bone loss and osteoporosis by controlling the calcium levels in the blood. This is because it helps calcium to be properly absorbed by the body, and regulates the rate at which it is excreted. Vitamin E is often called the anti-aging vitamin, as it protects intracellular membranes and prevents tissue damage caused by harmful free radicals. Apart from its protective functions, vitamin E reduces the risk of liver related diseases like jaundice and combats the harmful side effects of prolonged use of antibiotics. Finally, vitamin K aids clotting of blood and metabolism of the bones.

Vitamins are substances required for a multitude of functions and the health of all the organs and systems of the body. Both fat soluble and water soluble vitamins perform some general functions like boosting metabolism and immunity, while each vitamin also has specific functions.

REFERENCES:

https://examine.com/supplements/fat-burner/

http://www.supplementreviewshark.com/best-stimulant-free-fat-burners/

http://www.supplementreviewshark.com/best-estrogen-blockers/

Organic and locally grown food, regular exercise, sunshine, and good fats that include Omega-3 fatty acids are great for kids. There’s no substitute for healthy food, but a chewable vitamin can fill in gaps and increase peace of mind, unless the label includes the following ingredients:

Ferrous Sulfate is Synthetic Iron

Besides being poorly absorbed and hard on the digestive system, ferrous sulfate, or FeSo4, is responsible for common childhood poisonings. A dose of three grams may be lethal for a two-year old. Since 1998 better packaging has greatly reduced the number of fatalities, which used to occur when children accidentally ingested adult iron pills thinking they were candy. A small child can still get sick from taking a whole bottle of children’s vitamins, however, so if they contain FeSo4 be certain the cap is childproof and the bottle is stored out of reach. A better option is to purchase vitamins containing carbonyl iron, which is a very safe mineral supplement.

Magnesium Stearate is a Filler

Sometimes listed as stearic acid, this compound is the main ingredient in soap scum. It forms a white solid insoluble substance that manufacturer’s prize for it’s lubricating action. It is a common ingredient in hard candies and baby formulas. The problem with magnesium stearate is that it can interfere with the absorption of nutrients, including vitamins. Magnesium stearate is made from hydrogenated cottonseed or palm oil. Hydrogenated oils produce trans fats which can harm a child’s immune system. Cottonseed is subject to contamination by pesticides.

Get the Right Vitamin D

If a child gets plenty of sunshine (and if it isn’t washed off with soap before it has time to absorb), vitamin D in supplement form is unnecessary and could be harmful. During winter months and flu season children and adults both need more vitamin D to keep immune systems healthy. Vitamin D2, or Ergocalciferol, is a synthetic form that has found to be toxic in large doses. Cholecalciferol, known as vitamin D3, is a safer, natural form. Vitamin D is technically a hormone, not a vitamin.

The Right Choice in Sweeteners

Children’s vitamins have to taste good or kids won’t take them. Natural sugar is not harmful in moderation; there’s a big difference between an adequate one gram of sugar per serving and an excessive 3 grams of sugar per serving.

Fructose is sweeter than glucose or sucrose. The three are combined in nutrient-rich fruits and vegetables, but fructose alone is metabolized quickly by the liver, accelerating processes which lead to weight gain, metabolic disorders and high cholesterol. A study published in the Journal of Clinical Nutrition found that higher intake of fructose by school-age children increased their risk of early cardiovascular disease. Stay away from high fructose corn syrup in vitamins and other foods. Artificial sweeteners, including aspartame, should be avoided also.

Artificial Colors and Flavors Don’t Belong in Children’s Products

The worst of these are colors made from petroleum products that are carcinogenic and can cause salicylate reactions in chemically sensitive kids. FD&C Red #40 Lake, FD&C Yellow #6 and Blue #2 Lake are best avoided. Artificial flavors is a catchall term for chemicals.

Say No to Allergens and Yes to Chelates

Wheat, dairy, soy, corn, yeast, sodium, starch may not be welcome, depending on known allergies or elimination diets. Chelates, on the other hand, are minerals that are already bonded to digestible organic molecules to increase absorption.

Chewable vitamins can be an important supplement for kids’ health. Looking for chelated minerals, including natural iron, reasonable amounts of sugar, the right vitamin D and avoiding artificial colors, flavors, allergens and hydrogenated oils will ensure that children take vitamins with healthy ingredients.