Thursday, 16 May 2013

Mighty Vitamin C

What exactly is Vit C? 

Vitamin C (or ascorbic acid), is an essential water-soluble nutrient which helps create collagen. Collagen is a fibrous protein (a tissue that holds the body together, not just the lip implants boys and girls).

It is found throughout the body and actually makes up to one third of our body weight! Vitamin C is also important as an antioxidant defence.  Antioxidants are nutrients that help the body mop up free radicals. The build up of free radicals significantly contributes to the aging process.

Your body is unable to make or store Vitamin C, therefore it is necessary to ensure adequate amounts are your diet.

Fruits with the highest sources of vitamin C –
  • Cantaloupe
  • Guava
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Blackcurrants
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, cranberries
  • Watermelon

Vegetables with the highest sources of vitamin C –
  • Broccoli, Brussels sprouts, cauliflower
  • Green and red peppers
  • Potatoes – sweet and white
  • Spinach, cabbage, other leafy greens
  • Tomatoes and tomato juice
  • Winter squash

During Pregnancy 

The current adult recommended dietary intake for vitamin C is 40mg per day . During pregnancy, vitamin C requirements are increased as vitamin C is sent across the placenta to the growing baby.  As a result, mums circulating vitamin C levels fall during pregnancy and 60 mg per day is required. During breastfeeding the amount of vitamin C needed is around 75 mg per day due to loss through breast milk.

1 medium orange contains around 69.7mg of vitamin C.

 So get munching. Nom nom.

Nurture Antenatal x

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