VITAMINS A, C

Are you fighting an infection? Expecting to have a surgical operation? On a detox? Working on an anti-aging programme? Then it would be wise to consider these great anti-inflammatory Vitamins. They are vitamins A and C. What is Vitamin A? Vitamin A is known as Retinol; Retinol is absorbed when eating animal food sources, it is a yellow and a fat-soluble substance. Retinol (vitamin A), is in herbivore and omnivore animals which possess the enzyme required to convert these compounds to retinol. This vitamin also has four carotenoids including beta carotene. The carotenes are; alpha-carotene, beta-carotene, gamma-carotene and the xanthophyll beta-cryptoxanthin. Why do we need Vitamin A? Vitamin A promotes normal growth and health of the body's cells and keeps the skin healthy. There are animal sources (retinol) and vegetable sources (carotenoids) in foods as well. However, only a few of the carotenoids in foods are converted to vitamin A in the body. Beta-carotene is the most familiar carotenoid, it, like several other carotenoids, acts as an antioxidant. Antioxidants help slow or prevent cell damage. By protecting cells from damage, antioxidants may reduce the risk of certain cancers and heart disease. What are the signs of of Vitamin A deficiency? Inadequate intake of vitamin A can cause night blindness, dry, scaly skin, increased risk for infections and poor growth. How much vitamin A do we need? The recommended intake for vitamin A is given as "Retinol Activity Equivalents" (RAEs). Using RAEs helps account for the difference in activity between carotenoids and retinol. It takes about 12 units of beta-carotene or 24 units of other carotenoids to make 1 unit of retinol in the body. How can we get enough vitamin A? We get vitamin A by eating a variety of fruits and vegetables that contain carotenoids and from dairy products fortified with vitamin A. Vitamin A is also found in liver and egg yolks. Here are some foods and the amount of vitamin A they contain; Sweet potato, cooked, 1 medium – 1400 units Carrot, raw, 1 medium – 600 units Pumpkin, cooked, ½ cup – 305 units Cantaloupe, cubed, 1cup – 270 units Milk, low fat, with vitamin A, 1 cup – 140 units Broccoli, pieces, cooked,1 cup – 120 units Apricots, 3 medium - 105 units Egg, cooked, 1 large – 85 units Cheese, Cheddar, 1 ounce – 75 units What is Vitamin C? Vitamin C, also known as ascorbic acid, has a wide variety of uses in the body. It helps slow down or prevent cell damage, it is needed to maintain healthy body tissues and the immune system. Vitamin C also helps our bodies absorb iron from plant foods. Vitamin C or L- ascorbic acid or L-ascorbate is an essential nutrient for humans and certain other animal species. In living organisms, ascorbate acts as an antioxidant by protecting the body against oxidative stress. It is also a cofactor in at least eight enzymatic reactions, these include several collagen synthesis reactions, which cause the most severe symptoms of scurvy when they are dysfunctional. In animals, these reactions are especially important in wound healing and in preventing bleeding from capillaries. What happens if we don’t get enough vitamin C? Scurvy is an avitaminosis resulting from a lack of vitamin C, since, without this vitamin, the synthesized collagen is too unstable to perform its function. Scurvy leads to the formation of brown spots on the skin, spongy gums and bleeding from all mucous membranes. The spots are most abundant on the thighs and legs and a person with this ailment looks pale, feels depressed, and is partially immobilised. In advanced scurvy, there are open, suppurating wounds and loss of teeth, with death being the end result. The human body can store only a certain amount of vitamin C, so the body's stores are depleted if fresh supplies are not consumed. In stress-free adults with a completely vitamin C free diet, the onset of scurvy can be between 1-6 month depending on the amount of vitamin C reserves they have before eliminating this vitamin. Vitamin C is found in many foods we eat and deficiency is rare. Scurvy, the disease caused by vitamin C deficiency, was common generations ago. Sailors who lived at sea for months at a time and ate no fresh fruits or vegetables often suffered from it. How can we get enough vitamin C? The best way to get enough vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. Rich sources of this vitamin include citrus fruits, citrus fruit juices, sweet peppers, papayas and strawberries.  Other foods sources of Vitamin C.(mg/serving); Papaya, 1 medium – 300mg Potato, baked, 1 medium – 200mg Strawberries, halved, 1 cup – 165mg Melon – 140mg Orange, 1 medium - 130mg Red or yellow sweet pepper, raw, medium 120 Broccoli, cooked, ½ cup - 90mg Cabbage, raw ½ cup 35 mg Mg = milligrams of vitamin C, What about fortified foods? Some juices and cereals have vitamin C added. The amount of vitamin C in each product varies. Check the nutrition label to see how much vitamin C the product contributes to your daily need. How should foods be prepared to retain vitamin C? Vitamin C is easily destroyed during preparation, cooking or storage. To retain vitamin C in foods, follow these tips: Eat raw fruits and vegetables as soon as possible after buying them. Cut vegetables just before eating or cooking. Cook vitamin C-rich foods quickly in as little water as possible. Microwave, steam or stir-fry vegetables to retain the most vitamin C. Most importantly, DO NOT OVERCOOK. What about supplements? Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. On the contrary to popular opinion, taking vitamin C supplements does not prevent colds, however, some studies show that vitamin C supplements may decrease the duration of a cold. How much is too much? Try not get more than 2000 mg of vitamin C a day from foods and supplements. Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhoea and nausea. It is also good to know that people with a history of kidney stones should avoid high levels of vitamin C.