Posts Tagged ‘Foods’

What are benefits of Vitamin C during cold or viral?

What is vitamin C?
Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. Vitamin C is used in
- the maintenance of bones,
- muscle,
- blood vessels.
- the formation of collagen
- helps the body absorb iron

Vitamin C is found naturally in:
- vegetables
- oranges
- other citrus fruits.

This key vitamin is also available as a natural dietary supplement in the form of vitamin C pills and vitamin C chew able tablets.

Vitamin C and Common Cold
- The common cold is caused by several strains of viruses which includes the rhinovirus and the coronavirus.
- However, vitamin C does not prevent the common cold or decrease the severity of symptoms.
- In the 1970s, Linus Pauling argued that vitamin C could significantly decrease the incidence of the common cold.
- Vitamin C for the common cold is such a widely accepted treatment.
- We seek it in fortified juices, cough drops, and tea.
- Vitamin C was first touted for the common cold in the 1970s.

Other facts found are
- The average adult who suffers with a cold for 12 days a year would still suffer for 11 days a year if that person took a high dose of vitamin C every day during that year.
- For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still mean 24 days of cold illness.
- When vitamin C was tested for treatment of colds in 7 separate studies, vitamin C was no more effective than placebo at shortening the duration of cold symptoms.

A prospective, controlled study focuses on:
- 715 students in a technical training facility found that vitamin C in mega doses administered before or after the appearance of cold and flu symptoms relieved and prevented the symptoms in the test population compared with the control group.
- More than 30 clinical trials with over 10,000 participants have examined the effects of taking daily vitamin C in doses up to 2 g/day.
- A review of Cochrane, PubMed, Natural Standard, and the National Center for Complementary and Alternative Medicine databases found that regular vitamin C intake may reduce the duration of cold symptoms in both adults and children.
- It does not decrease the severity of cold symptoms.
- However, in a subgroup of marathon runners, skiers, and soldiers training in the Arctic doses ranging from 250 mg/day to 1 g/day decreased the incidence of colds by 50%.
- Researchers concluded that vitamin C does not prevent or treat the common cold.
- It is better to consume natural foods such as red peppers, oranges, strawberries and grapefruit.
- It is acceptable to consume vitamin C from a supplement and still maintain adequate intake levels.

Daily Dosage
- The recommended daily allowance for vitamin C in the United States is 75 mg per day for women and 90 mg per day for men
- Taking doses above the RDA may have healthful benefits.
- Typically 70-90% of vitamin C is absorbed in the body but when taken in doses higher than 1 g, absorption decreases to 75%
- Further, it decreases to merely 16% after a 12 g dose.
- Popular vitamin C supplementation products, such as Airborne or Emergen-C, contain much higher doses of vitamins than necessary.

Overdose of vitamin C
- Taking vitamin C supplements in the recommended amounts is safe.
- The RDA or recommended daily allowance is 90 mg for men and 75 mg for women.
- High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea and diarrhea.

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What are ten best foods for flat abs?

If you really want a sleek, sexy middle, you have got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost the abs routine effectiveness and protein to help maintain a healthy metabolism.
Almonds
- These delicious and versatile nuts contain protein and fiber and vitamin E which is a powerful antioxidant.
- These also contain magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue and regulate blood sugar.
- Almonds have an ability to block calories.
- One should have around 23 almonds in a day with approximately 160 calories.

Eggs
- Eggs have a balance of essential amino acids.
- The protein and fat in the egg may be contributing to the feeling of satiety.
- One should have one egg a day, unless you have high blood cholestrol.

Beans
- Beans are incredibly versatile.
- Beans are a great source of antioxidant, fiber and protein.
- Snack on dry roasted channa, drop a handful of steamed moong sprouts or cooked chowli into soups. A half cup cooked beans contains about 12-140 calories and 7-14 grams of protein.

Apples
- Apples contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
- Study have found that individuals who have consumed three apples or pears a day for three months lost more weight as compared to others.
- A large apple contains 5gms of fiber but it is also 85% water whch helps you feel full.
- One should have one or two apples a day.

Berries
- Berries are loaded with fiber.
- Berries are also high in antioxidants which not only protect your body from chronic diseases but may also help you to get more results from your workouts.
- One should have half a cup daily or about 30 calories. Do not limit yourself to amla, jamuns and strawberries, add tart star gooseberries, mulberries and black currants.

Leafy Greens
- They have cancer preventing carotenoids.
- They are low in calorie.
- Most leafy greens are also a good source of calcium, as essential ingredient for muscle contraction.
- One should eat three servings daily. Leafy greens include spinach, broccli,amaranth (lobia), drumstick, methi.

Yogurt
- The pro-biotic bacteria in most yogurts help keep your digestive system healthy which translates into a lower incidence of gas, bloating and constipation which can keep your tummy flat.
- One should have one to three cups of fat free or low fat yogurt. Choose unsweetened yogurt. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup
- Soups are an easy way to get your vegetables.
- One should have at least one cup of low calorie, low sodium vegetable soup every day.

Fish
- Sea food especially fatty fish like sardine, tuna and mackerel is an excellent source of omega-3 fatty acids.
- These uber healthy fats may help promote fat burning by making your metabolism more efficient.
- Seafood is an excellent source of ab-friendly protein.
- One should have 100gm serving of fish per week.

Millet
- Millets can be used in many dishes in place of wheat or rice.
- They are rich in proteins, minerals and B vitamins.
- Millets make a tasty light breakfast cereal, work well in rotis, give extra body to soups or stews, and used raw, add delightful crunchy texture to breads and muffins.
- One should have at least one half cup serving per day.