With all of the focus going to the 3 macronutrients, protein, fat and carbohydrates. I thought I’d go micro on you from time to time and discuss the importance of vitamins . Let’s start with the most well-known of the group, Vitamin C.
Vitamin C is a water-soluble vitamin, meaning it dissolves in water. With these type micronutrients, the body easily gets rid of “extra” amounts through urine. Note, that it is still possible to take too much vitamin C.
C is easy to get into our diet. It’s found in Leafy Greens, Broccoli, Potatoes, Citrus Fruits, Bell Pepper, Strawberries, asparagus, mangos and more.
Why get C?
- Vitamin C is vital in protecting cells from cancer causing free radicals by acting as an antioxidant.
- It improves iron absorption keeping us from becoming anemic.
- Aids in producing norepinephrine, a neurotransmitter.
- Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in our system.
When you get too much:
The recommended daily allowance of vitamin C for a healthy adult is right around 75 to 90 mg. However, some suggest Mega dosing C at times, suggesting that 2000 mg is the acceptable amount. If you have gout, kidney disease or liver problems or any chronic health issue, consult a doctor before taking high levels of any vitamin.
In the short run, too much C can cause stomach cramping, heartburn and headaches. The effects of too much vitamin C over a long period of time can be severe diarrhea and kidney stones. It is highly unlikely that you are going to get too much vitamin C unless you are taking supplements.
Vitamin C is a crucial requirement for a health body and mind. And as usual, the key is to eat fruits and vegetables daily. Do this, and the vitamin C will be taken care of.
As always, your question and comments are encouraged.
TruChoice Fitness & Nutrition
Fitness From The Inside Out