The Health Benefits of Ascorbic Acid: Why Your Body Needs It and Foods High in Vitamin C

By Jessica Lynne

Vitamin C, or ascorbic acid, is a water-soluble, antioxidant vitamin. It is important for the formation and maintenance of collagen, a protein that gives structure to bones, joints, teeth, skin, cartilage, muscle, and blood vessels. Collagen, and thus Vitamin C, is needed for wound healing and to maintain healthy blood vessels. Vitamin C also aids in the absorption of iron and may help the immune system battle various invaders and disease, along with psychological disorders.

Vitamin C and the Immune System

Vitamin C is so essential because it helps support thyroid hormone production. Thyroid hormones are involved in the regulation of metabolism, energy, sex hormones and even brain function. Vitamin C is also required for the metabolism of folic acid, tyrosine, tryptophan and in cellular immune functions, where it may be helpful against bacterial, viral, and fungal diseases. In higher amounts, Vitamin C may decrease the production of histamine, thereby reducing allergy potential. A combination of very high doses of Vitamin C + Vitamin E + Vitamin B12 has been found effective in lessening the symptoms of shingles (herpes zoster), provided they are all taken at the earliest onset of the attack.

Vitamin C and Disease

Vitamin C is useful in preventing or healing iron-deficiency anemia because it allows for the absorption of iron, particularly the vegetable, or non-heme form. Other conditions that benefit from ascorbic acid metabolism include diabetes (for insulin production), certain cases of male infertility, as well as arteriosclerosis, atherosclerosis, cataracts, glaucoma, and muscular-skeletal degeneration (mostly because Vitamin C keeps calcium soluble).

How much do you need?

Since vitamin C is water soluble, your body expels what it does not absorb and high doses can be taken with little risk of toxicity. For determining the optimal intake of Vitamin C, most doctors recommend the "Bowel Tolerance Challenge" - by ingesting increasing amounts of ascorbic acid until diarrhea sets in, then reducing Vitamin C to a tolerated dose. We easily tolerate 1,000 - 3,000 mg daily.

When to Boost Your Vitamin C Intake

Ascorbic acid is used up more rapidly with alcohol use, smoking, and under stressful conditions. Prolonged stress depletes Vitamin C in the adrenals and in the blood. Dr. John Hoffer at Montreal's Jewish General Hospital says that vitamin C deficiencies are linked to psychological problems. Other factors that increase Vitamin C requirements include viral illness and fever, Aspirin and other medications (sulfa antibiotics, cortisone), environmental toxins (DDT), and exposure to heavy metals such as mercury, lead, or cadmium.

Dietary Sources

Foods rich in vitamin C include: citrus fruit, green peppers, sweet and hot peppers, potatoes, spinach, parsley, cabbage, broccoli, Brussels sprouts, rose hips, black currants, blueberries and other berries, tomatoes, horseradish, and watercress.

Food - Serving Size/Milligrams Vitamin C
Guava - 1 medium / 165 mg
Red Bell Pepper - 1/2 cup / 95 mg
Papaya - 1 medium / 95 mg
Orange juice, from frozen concentrate - 3/4 cup / 75 mg
Orange - 1 medium / 60 mg
Broccoli, boiled - 1/2 cup / 60 mg
Green bell pepper - 1/2 cup / 45 mg
Kohlrabi, boiled - 1/2 cup / 45 mg
Strawberries - 1/2 cup / 50 mg
Grapefruit, white - Half / 40 mg
Cantaloupe - 1/2 cup / 35 mg
Tomato juice - 3/4 cup / 35 mg
Mango - 1 medium / 30 mg

Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C:

* Serve fruits and vegetables raw whenever possible

* Steam, boil, or simmer foods in a very small amount of water, or microwave them for the shortest time possible

* Cook potatoes in their skins. Be sure to wash the dirt off the outside of the potato

* Refrigerate prepared juices and store them for no more than two to three days

* Store cut, raw fruits and vegetables in an airtight container and refrigerate

* do not soak foods or store in water, the Vitamin C will be dissolved in the water

Disclaimer: The information in this article and on this website is not intended to diagnose, treat, cure or prevent any disease. None of the products mentioned in this article or on this website are intended to diagnose, treat, cure or prevent any disease. The information in this article is not intended to provide personal medical advice, which should be obtained from a medical professional. This information is made available with the understanding that the author and publisher are not providing medical, psychological, or nutritional counseling services on this site. The information on this Web site does not cover all possible uses, actions, precautions, side effects, and interactions. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. This information has not been evaluated or approved by the U.S. FDA.

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Raw food diet

By Ms H    Judit Hadnagy

The diet regime of eating foods in its natural state, uncooked fruits, vegetables, nuts and seeds raw or heated at highest 48⁰C called raw food diet. Raw food, consist of enzymes, phytonutrients are enzymes, so the digestion of raw foods are easier then cooked foods. Raw food has high efficiency, the energy from food goes to every cells because does not contain any toxins. They reinforce immune system. Balances the sugar level, control weight.  Raw foods make the pH of the blood higher, slightly alkaline, helping to prevent disease.  Raw foods also enhance oxygenation. They have anti- ageing effect. They improve mental health. This diet may include a selection of fruits, vegetables, nuts, seeds, eggs, fish, meat and dairy products.  It may also include simple processed foods such as various types of sprouted seeds, fermented foods such as yogurts, kefir, kombucha  and sauerkraut. The diet rejects pasteurized, homogenized and produced with the use of chemical fertilizers, pesticides.  

Are any cooked foods allowed on the raw food diet?   Minimise the cooked food to 20-25% of your daily meal. Cook non gluten-free grains: bulgur wheat, gluten –free grains: quinoa, millet, buckwheat, teff oat brown rise, been. You are allowed to steam or sometimes roast or grill vegetables. Cook warm soup.  Your meal should start with salad first in this case the raw vegetables will have a better digestion.

Health benefits of raw food diet :

1.     They make most effective use of enzymes helping the digestion.  Cooking, high temperature denatures enzyme.

2.     Improve digestion- links to the no 1 point – having greater number of enzymes in the food it digests easier and passes through the digestive area quicker than cooked food.

3.     Boost metabolism. raw food has no or much smaller amount of toxins, so less energy of the body needed to get rid of toxins more energy goes into feeding every cells.

4.     Reinforce immune system raw food eliminates toxins from the body so the immune system can focus on fighting against bacteria and viruses.

5.     Controls blood sugar level and weight, plants contain small amount of calories, you can eat as much as you want cravings disappear.

6.     Balances pH of blood – slightly alkaline is healthier, prevents diseases, which needs acidic pH.

7.     Maximize anti-ageing : healthier cardiovascular system, vibrant skin stronger more flexible bones,  enhanced eyesight and  hearing, greater fitness.

Do you need to take any supplements?      Take B 12 vitamin, which is obtained from the meat, probiotics, enzyme is advised. Taking other vitamins and minerals depend on your state of heath and fitness.

 Recipes of smoothies

Green smoothie

Ingredients

·      1 kale leaf 
steamed for 2 minutes

·      1 green apples 


·      1⁄2-inch ginger root 


·      4 large celery ribs 


·      1 cucumber 


·      1⁄2 lemon 


·       2 Handfuls of spinach

·      Water up to your taste

Directions:


Wash all products

Place them into the smoothie maker

Benefits of Beef - A Natural Fat Burner!

By Steve O'Connor  

Discover the incredible weight loss benefits of beef, how to best prepare it and how much you should eat to get maximum benefit from beef - one of nature's amazing fat burning foods.

Cattle that are about two years old are the source of beef.

Brahman, Charolais, Hereford, and Angus are some of the most common breeds of cattle; however, there are at least a hundred specific breeds. Young, grass and milk fed cattle weighing about seven hundred pounds are the source of baby beef and calf meat. Meat from older cattle is of a lighter color and has less fat. Veal comes from calves that have been fed on milk and weigh about a hundred and fifty pounds.

It is mandatory for the USDA to inspect meat. The grading is optional. The beef you can buy in a retail market is USDA graded prime, choice and selected.

Ground and processed meat products are usually graded as utility, standard, cutter, and commercial. Prime is the most marbled and flavorful; however, it also has the most fat. The majority of the beef you will find in the supermarket is graded either USDA choice or select; however, the mineral and vitamin content of both are equal.

Beef is the best source of protein around.

When compared with a skinless chicken thigh, you will find that there are a dozen cuts of beef that have less fat and leaner content. Additionally, they meet the USDA labeling guidelines for lean and extra lean.

Here are the lean cuts of beef: T-bone steak and tri-tip roast, top and eye round, top loin, tenderloin, mock tender steak, boneless shoulder steak, top sirloin, round top, boneless shoulder steak, as well as boneless shoulder cut roast, boneless shoulder steak.

You can get beef any time of year in specialty markets, meat markets, grocery stores, and super stores.

Fat Burning Benefits of Beef

The American Dietetic Association states that beef is the #1 source of protein, zinc and Vitamin B12. You can also find all 9 essential amino acids in beef.

Here are the vitamins and minerals you will get from a three ounce serving of beef: zinc, phosphorous, selenium, and vitamin B12.
Here are some more vitamins you will find in beef: riboflavin, B6, niacin, iron, and thiamine.

Overall good health and strong muscles are supported by consumption of protein. The protein in beef is a good source of energy that can keep the body energized over a long period of time. In addition, it supports the immune system in preventing disease.

Protein is a major component in the bones, organs, and muscles of the body. Protein is the basis for enzymes and hormones that help regulate bodily processes.

B complex vitamins such as B6, B12, riboflavin and niacin, assist in metabolizing protein, carbohydrates, and fats, and boost energy production.

Vitamin B12 is only found in animal food products. It helps with the production of red blood cells and helps prevent stroke and heart disease. Vitamin B6 also supports heart health. For healthy skin, eyes and vision, riboflavin is important.

The key function of thiamine in beef is the promotion of normal appetite and the support of a healthy nervous system.

Iron helps your blood carry oxygen from the lungs throughout the body to prevent muscle fatigue.

Wound healing is supported and infections prevented with zinc.
Zinc can perk up your taste buds while curbing your appetite.

The CLA or conjugated linoleic acid in beef plays a big part in the production of cancer. The scientific community has a lot to say about the fatty acid, CLA. Lean muscle mass is increased, body fat is decreased, and tumor growth and development are inhibited by CLA. There has been research that indicates that CLA can help prevent diabetes by normalizing blood glucose levels. Another good thing about CLA is that it may support heart health by lowering the triglyceride levels and serum cholesterol levels in your body. Additionally, CLA works to promote bone health and stimulate the immune system

The combination of vitamin E and selenium (a powerful antioxidant found in beef) can help you to prevent free radical damage to cells.
Selenium is good for fighting off infection, as well as battling heart disease and some forms of cancer.

Choline is an important element in the functioning of the brain - particularly both long term and short term memory. Beef contains choline.

Omega 3 fatty acid is essential for human growth and development, and you can find it in beef. You will find a lot of essential omega 3 in grass fed beef.

In addition to being helpful for people with heart disease, omega 3 may also help fight cancer according to recent studies. Cattle eat grass, and its green leaves contain omega 3 fatty acids.

Total fat and fatty acid ratio is lower in grass fed beef than in grain fed beef. There are fewer calories in grass fed beef. Lean beef is an excellent addition to any fat burning program.

Preparing Beef

Be sure to look for beef that is quite lean when you are shopping for foods that will help you burn fat. These are called round or loin. Be sure to buy beef that is certified organic and that has been grass fed. If you buy ground beef, be sure it is at least ninety percent lean.

You can refrigerate beef as soon as you get it home, or you can freeze it and use it at a later date. Be sure to use beef that has been refrigerated within 5 days. If you are going to freeze it, you can repackage it or you can freeze it in the package it comes in. If you keep it in the freezer, your beef will be fresh for up to a year. When you defrost, be sure to do so safely in cold water or in the fridge.

Before you cook it, cut off all the fat that you can see. It is not necessary to rinse beef before you cook it because the cooking will destroy bacteria that may be present. You can marinate beef in your refrigerator for as many as 5 days.

If the marinade has been used before, be sure to boil it before using it again, and then toss it out when you are finished with it.

Do not cook beef partially, refrigerate, and then finish cooking at a later time. Cooking it partially will not kill any bacteria that may be present.

For tougher cuts such as, tri-tip steak, round steak, eye of round steak, chuck, chuck arm, blade steak and round steak, braising is a good cooking method. It is good for these kinds of beef roasts as well: back ribs, short ribs, rump, shoulder, blade, and arm. To braise, you would use a tightly covered pan with a small amount of liquid and a low flame.

Other ways to cook it are pan broiled, broiled, stewed, roasted, and grilled. Broiling, grilling and roasting are low fat cooking methods. Frying is the worst choice you can make.

There is almost no limit to the dishes you can make with beef.

Here are just a few of the dishes you can make with beef: beef ranchero wraps, grilled beef tacos, enchilada skillet steak, marinated Mediterranean steaks, beef kabobs, grilled T-bone steaks, beef stew, beef stock for soups, steaks with caramelized onions, hamburgers, beef pasta and casseroles, meatballs, and more.

Be sure to try some lean, fresh, certified organic, grass fed beef as soon as you can.

What Is The Correct Serving Size?

A three ounce portion (about the size of a deck of regular playing cards) is a good size.

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