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Sick Yet?

Cold and flu season, here again! If you have kids, you will get one sooner than later cuz man, do teenagers EVER wash their hands? Yuck...germs every where! At least with younger kids, we can still tell them what to do and they actually do it. Not so with teenagers! oh Heavens! So, what to do to keep from getting colds and flues? make sure you get a WHOLE LOT OF VITAMIN C! Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to: Form an important protein used to make skin, tendons, ligaments, and blood vessels Heal wounds and form scar tissue Repair and maintain cartilage, bones, and teeth Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals. Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation. The buildup of free radicals over time is largely responsible for the aging process. Free radicals may play a role in cancer, heart disease, and conditions like arthritis. The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet. For many years, vitamin C has been a popular remedy for the common cold. Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold. However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms. Taking a vitamin C supplement after a cold starts does not appear to be helpful. Food Sources All fruits and vegetables contain some amount of vitamin C. Fruits with the highest sources of vitamin C include: Cantaloupe Citrus fruits and juices, such as orange and grapefruit Kiwi fruit Mango Papaya Pineapple Strawberries, raspberries, blueberries, cranberries Watermelon Vegetables with the highest sources of vitamin C include: Broccoli, Brussels sprouts, cauliflower Green and red peppers Spinach, cabbage, turnip greens, and other leafy greens Sweet and white potatoes Tomatoes and tomato juice Winter squash Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product. Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Side Effects Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea. Too little vitamin C can lead to signs and symptoms of deficiency, including: Anemia Bleeding gums Decreased ability to fight infection Decreased wound-healing rate Dry and splitting hair Easy bruising Gingivitis (inflammation of the gums) Nosebleeds Possible weight gain because of slowed metabolism Rough, dry, scaly skin Swollen and painful joints Weakened tooth enamel A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults. Remember the sailors that discovered Canada? Many of them died before they ever got here due to lack of Vitamin C. Here are a few guidelines for you to use when figuring out how much vitamin C you and your family need: The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person. How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important. The best way to get the daily requirement of essential vitamins, including vitamin C, is to eat a balanced diet that contains a variety of foods. Dietary Reference Intakes for vitamin C: Infants 0 - 6 months: 40* milligrams/day (mg/day) 7 - 12 months: 50* mg/day * adequate intake. Children 1 - 3 years: 15 mg/day 4 - 8 years: 25 mg/day 9 - 13 years: 45 mg/day Adolescents Girls 14 - 18 years: 65 mg/day Boys 14 - 18 years: 75 mg/day Adults Men age 19 and older: 90 mg/day Women age 19 year and older: 75 mg/day Smokers or those who are around secondhand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day. Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you. Go to www.secretstogetslim to find out more about nutrition, weight loss and any questions you may have regarding your health. Download the FREE report on Five Foods That Really Burn Fat Follow me on Facebook just key in my name Judy Ovington Check out our Weightloss Group and our Secrets To Get Slim fan page... God bless and keep you safe today and always, JO| HAWC Alternative Names for Vitamin C Ascorbic acid; Dehydroascorbic acid References Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008. Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000. Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 2007(3):CD000980. Update Date: 8/30/2011 Updated by: A.D.A.M. Editorial Team: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington (2/15/2011). I