Vitamin C and Vitamin D.

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Continuing my brief look at some of the Vitamins, here I’m taking a quick look at Vitamins C and D….

 

Vitamin D.

Latitude, the lessening of sunshine hours in winterand the consumption of more and more processed foods; our Vitamin D (alongwith other Nutrients) can get neglected. The sun is our best source, which can be a tad unfortunate when you live in the more Northerly Latitudes! Vitamin D is a fat soluble Vitamin which means the body can store it in our fat stores and can use this supply when it is scarce – as in winter.   It can also be supplemented (under supervision as it is a fat soluble vitamin it can be toxic if too high a dose is taken) or, it can be incorporated into the diet which is much safer to do. Sun exposure is the safest way as long as it is done within sensible guidelines for a short period without sunscreen for example 15-20 minutes uncovered should be sufficient.

butterflyVitamin D is intrinsic for our immunity and our bone health as it helps you absorb Calcium properly. Vitamin D2 is the variant found in foods whilst D3 is found in the sunshine.

Many countries have enriched foods such as milk and cereal with Vitamin D. Oily fish is also a great source so fish such as Tuna, Mackerel no more than a couple times a week, are recommended. Egg yolks too are a source and of course fish oil supplements contain this. Be aware if taking multiple supplements without guidance that you’re Vitamin D does not exceed recommended limits.

 

Vitamin C.

A water –soluble Vitamin so it is excreted out in the urine and needs topped up daily. It is the least stable vitamin and is easily destroyed by cooking, which is why gently steaming veg is a good way to keep levels intact as is eating plenty of raw fruit and brightly coloured salad veg.

It is an Antioxidant. It also helps the absorption of Iron to be more efficient. Helps with the formation of Collagen and is essential for growth and repair of tissue and by extension wound healing.

Regular drinkers and smokers can easily run low on this Vitamin as both toxins deplete levels. People with Wounds, Burns, Pneumonia, TB, and People recovering from surgery may all need extra to encourage the healing process.

Deficiency leads to Scurvy, Joint Pain, Poor wound healing, Loose Teeth and Swollen gums. Bruising and little Red Spots on the Skin, Fatigue and sometimes Depression are among the delights encountered if your levels are low.

Vitamin C reduces the Histamine levels in the body which can help reduce symptoms and the duration of a cold. But it cannot cure a cold. Sorry!!

Just some of the sources of Vitamin C….

fruitCitrus fruits

Broccoli

Brussel Sprouts

Cabbage

Peppers

Tomatoes

Kiwi Fruits

Mango

Melon

Orange

Pineapples

Potatoes

 

 

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