Vitamins and Minerals


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04/03/2014

The link between Vitamin C and weight loss and why it’s so important to your diet?


In the eighteenth century, sailors found that they could prevent scurvy (a debilitating disease that often developed during long voyages when fresh fruits and vegetables were scarce) by sucking on limes during their journey. It was later discovered that the main nutrient in the limes was Vitamin C.
Vitamin C is best known for its ability as a cell protector, immune booster and antioxidant, but its benefits are many.
The main sources of Vitamin C are green vegetables, fruits, tomatoes and potatoes; however the content depends on the season and the degree of freshness of the food. The Vitamin C content can be lost if foods are stored for a long time, if they have been boiled, processed or left exposed to air. It is therefore important to eat foods that are fresh or freshly prepared.
A sufficient daily dose of Vitamin C is obtained by consuming four to five servings of fresh or steamed vegetables or fresh raw fruit. It can also be taken as a supplement in tablet, powder, liquid or capsule form. Vitamin C in the form of ascorbic acid is the most widely used and least expensive, but may sometimes irritate the digestive system.
Because vitamin C is water-soluble, it cannot be stored in the body and is therefore eliminated through urine and faeces in about 12 hours. Although many people are able to tolerate high doses of vitamin C with no side effects, others may suffer from mouth ulcers, diarrhoea, gas, and bloating. These problems disappear when the dosages are reduced. It is advisable to check the packaging of supplements or speak to a health care consultant about correct dosages.
Individuals who take the contraceptive pill, large amounts of aspirin, smoke, drink high levels of alcohol, or work in highly polluted areas will have an increased need for vitamin C.
Deficiencies of Vitamin C include bleeding gums, loosening of the teeth, weakness, irritability, and aching muscles. Other minor deficiencies include poor healing of wounds, joint pain, easy bruising and slow recovery from colds and flu.
Vitamin C may also help to:
• Reduce the symptoms and length of colds and flu. By taking vitamin C when you first experience the symptoms of a cold, you can prevent it from developing fully.
• Keep gums strong and healthy.
• Prevent heart disease and reduce cholesterol.
• Prevent certain cancers.
• Protect the eyes against cataracts. Vitamin C may keep the lens of the eye from being damaged by cigarette smoke and ultraviolet light, which are linked to the formation of cataracts.
• Relieve allergies, eczema, sinusitis, and asthma.
• Control gallstone formation.
• Improve memory.

Vitamin C and Weight loss:

Recently, vitamin C has been linked to lower fat levels, especially in the stomach and abdomen. Understanding the role vitamin C plays in reducing stomach fat will help you better plan your nutrition.

Adequate vitamin C is essential for proper fat metabolism. Low vitamin C is linked with increased weight and higher waist measurement. Patients with low vitamin C tend to have more stomach fat despite overall weight loss.

Vitamin C is required for production of molecules used in oxidation, or metabolism, of fatty tissue. Without sufficient vitamin C, your body is unable to use stored fat. Your body is still producing fatty tissue for energy, but is unable to use it. This causes a buildup of fat, especially in the abdominal area.

Vitamin C improves fat loss by approximately 30 percent, according to "Journal of the American College of Nutrition." Twenty percent of American adults don't get enough vitamin C, and are therefore prone to an inability to burn fat. However, by getting adequate levels of vitamin C, you can drastically improve your chances of losing stomach fat.

About 1000mg of vitamin C is adequate if you want to take a supplement. If it causes diarrhea, then reduce the dosage.



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