About The C Vitamin

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The c vitamin has got to be probably the most widely known vitamin these days. It’s not surprising because the body requiress c vitamin for over 300 functions. In actual fact, the c vitamin has been proved to help protect against coronary heart disease, cancer and other critical illnesses. With out the c vitamin the body wouldn’t be able to heal itself either. It is because the c vitamin is vital for the formation of collagen. Every time a person has a cut or an injury, it’s the collagen that helps repair the injury and without adequate c vitamin this may be almost impossible. Collagen has a multitude of capabilities in the body, including keeping the organs in place, and it could not be able to do that without adequate amounts of c vitamin.

The c vitamin is an antioxidant for the body and helps different vitamins and minerals to be absorbed better. Folic acid and iron, for instance, need the c vitamin to maximise their usefulness. The more c vitamin that the body has, the better its defence against colds and different common ailments, and the c vitamin might not stop a person catching a virus, but it does help speed up the recovery process.

There is c vitamin in nearly every fruit and vegetable, but some have far higher c vitamin content than others. Cranberries and melons have high c vitamin content. In actual fact, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin in the case of vegetables. The hotter the pepper, the higher its c vitamin content is. Sadly, the c vitamin is water soluble so many veggies lose their effectiveness as a c vitamin provider if they’re boiled for a long time. Steaming or quick stir frying veggies ensures that more of their c vitamin content is retained. The recommended daily amount of the c vitamin is easily obtained from consuming five portions of fruit and veggies a day if they’re consumed raw or cooked quickly.

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5 to 10 a day – 10 ways to make it happen

You still may be working on your new year’s resolutions and with warmer weather on the horizon, we’re reminded of our goals to maintain a healthy weight and eat those 5-10 fruits and veggies every day. But if you’re wondering how on earth to get your 5-10 daily, here are some tips from Go South! chef Nicole Young:

1. Remember, serving sizes are small – 1/2 cup (125 mL) of chopped vegetables or fruit; or 1 cup (250 mL) of salad greens are all you need for one serving.

2. Add fruit to your morning cereal or oatmeal (i.e. strawberries or blueberries).

3. Make a fruit smoothie for breakfast or for a snack during the day.

4. Buy packaged ready-cut veggies or prepare them ahead of time for quick snacks (i.e. celery sticks, green pepper strips).

5. Snack on individually packaged fruit cups during the day. Choose fruit cups that are packed in their own juice.

6. Add a variety of vegetables (i.e. chopped spinach or green peppers) to your favourite tomato sauce.

7. Make sure the fruit juice you buy is 100% pure fruit juice.

8. Eat a 1/4 cup (50 mL) dried fruit as a snack.

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5 to 10 a day

The 5 to 10 a day website’s goal “is to reduce the risk of cancer and cardio-vascular disease, by encouraging Canadians to consume at least five servings of vegetables and fruit a day as part of a healthy diet (as described in Canada’s Food Guide to Healthy Eating), and as part of a healthy lifestyle. The aim of the campaign is not only to create awareness, but also to change people’s eating habits, within a healthy, active lifestyle.

Sad Statistics: While 87% of Canadians know that eating vegetables and fruit can help prevent certain diseases, only 25% are eating the recommended 5-10 servings of vegetables and fruit each day, according to a survey conducted as part of the 5 to 10 a day healthy eating campaign.

I spent some time at their website today, and appreciated their easy to navigate, fact filled pages. They use a fruit/vegetable colour scheme to encourage variety (red, green,white/tan/brown, yellow/orange, and blue/purple) and include some tips on how to get your children to participate. There are articles, recipes, tips, and a “Did you know?” section.

I recommend that you visit this site and study its pages. You can find it at 5to10aday.com

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