Vitamin C and diet

Vitamin C is also known as ascorbic acid and has several important functions.

For example, it:

• helps to protect cells and keeps them healthy
• is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
• helps wound healing

A lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

How much vitamin C do I need?

Adults need 40mg of vitamin C a day.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

You should be able to get all the vitamin C you need from your daily diet.

What happens if I take too much vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

• stomach pain
• diarrhoea 
• flatulence 

These symptoms should disappear once you stop taking vitamin C supplements.

What does the Department of Health advise?

You should be able to get all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much, because this could be harmful.

Taking less than 1,000mg of vitamin C supplements is unlikely to cause any harm.

Source:nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-C.aspx

Vitamin C and beauty

Over recent years, a glance at the ingredients on the back of my face cream has left me wishing I’d done a PhD in chemistry — all those AHAs, nanoparticles and pentapeptides. 

But some good news from the beauty world is that the latest wonder ingredient is something we all know and love. Good old vitamin C.

Look down the beauty aisle of any department store and you’ll see three new products from Origins, Kiehl’s and StriVectin-EV, which feature the old favourite as their key ingredient. Other brands such as Sisley, Vichy, Environ and Philosophy also have vitamin C-based formulas.

The beauty industry has long known that vitamin C — in food and cream form — is vital for good skin. The nutrient helps form collagen and elastin (essential to keep the skin looking plump, taut and young) as well as acting as an antioxidant to protect us from the harsh effects of the environment, such as UV rays, pollution and a bad diet.

In recent years, lowly vitamin C has been left in the shadows as cosmetic companies embarked on a rush to find new (often unpronouncable) ingredients — the likes of acai, glycans and hyaluronic acid. 

‘Yet new technology means we can harness vitamin C in new, more targeted ways — specifically in terms of tackling fine lines and pigmentation,’ says Gillian Barclay from Kiehl’s.

Indeed, dermatologists have discovered that vitamin C is one of the best ingredients to tackle dark spots. It not only brightens the skin but also inhibits the production of tyrosinase, an enzyme that creates pigmentation. 

Scientists have also found that vitamin C is not only an essential building block of skin-plumping collagen and elastin, but it actually kick-starts the body into producing more of these proteins — making it a potent anti-ager.

Look for creams containing Vitamin C. If your skin is sensitive, experts warn you may experience stinging or irritation with products containing the water-soluble form of vitamin C, called L-Ascorbic acid, so do a patch test first. But for most of us it seems our skin would benefit from a vitamin boost.

Do not forget to nurish from within. See my next post on getting vitamin C from your diet.










Source :dailymail.co.uk/femail/article-2126926/Can-Vitamin-C-wrinkles.html#ixzz4H1L9yxjJ 

Smoothie Goodness

From breakfast to supper, a homemade smoothie can boost energy levels, keep you feeling fuller for longer and make it easy to digest all the natural vitamins, minerals and antioxidants you need. Preferable to fruit juices (they’re a better source of fibre), they even appeal to kids, who will happily drink up all kinds of fruit and veg whizzed up with yoghurt and honey!

Smoothie combinations

For each combination, simply peel or prepare the ingredients then blend together for a smooth, thick drink. If you can’t find some of the more exotic ingredients, don’t be put off, just give the recipes a go with what you have that tastes good!

1. Green smoothie

Leafy, fresh greens are incredibly healthy and packed with vitamins, minerals and antioxidants. This green smoothie will help you to detoxify, alkalise and gain energy. It will also boost your immune system.

•Combine Apple, cucumber, spinach, lemon, lemon peel, ginger, celery, pear, avocado, banana, apple juice and parsley.

•Tip Use green tea or freshly juiced beetroot as a base ingredient. Green tea helps to boost the metabolism, while beetroot helps to purge bile and detoxify the liver.

2. Cleansing smoothie

This smoothie can be enjoyed on a warm spring morning to rehydrate the body and flush out toxins.

•Combine Watermelon or sweet melon, cucumber, grated ginger, mint, lemon rind and honey. As an optional extra you can add plain yoghurt for a creamier texture.

•Tip Melon is a very good diuretic. It also cleanses the lymphatic system, liver and kidneys. The cucumber contains a high amount of potassium, which helps the body to rehydrate.

3. Tropical smoothie

The tropical flavours in this smoothie make it particularly refreshing. It’s a good one to have after a workout because coconut water is rich in electrolytes and can help to replace lost fluids and minerals after exercising.

•Combine Coconut water, mango, banana, pineapple, granadilla (a member of the passion fruit family) and yoghurt. As an optional extra, add fresh turmeric or half a teaspoon of turmeric powder or ginger. These spices have anti-inflammatory properties and work well in mango and yoghurt-based smoothies.

•Tip Mango is a good source of beta-carotene, while the fibre in bananas will help the good bacteria in your gut to flourish. Bananas are also a source of tryptophan, which aids relaxation and sleep. Pineapple adds a lovely sweet flavour and assists digestion.

4. Two delicious chocolate smoothies

Cocoa powder contains powerful antioxidants, as well as compounds that help control your appetite. It also oxygenates the body to create a sense of energy and alertness, and naturally boosts the feel good hormones in the brain.

•Combine For chocolate smoothie 1 – cocoa powder, banana, peanut butter, cinnamon, vanilla, honey, milk or a milk alternative. For chocolate smoothie 2 – cocoa powder, almond milk, dates, avocado, frozen banana, spring water and a vanilla pod.

•Tip Use cocoa in its natural, unsweetened form. Sprinkle either of the above smoothies with cocoa nibs for extra chocolate flavour. Use raw honey or dates to add sweetness.

5. Summer fruit smoothie

Cherries add colour, fibre and important minerals to this delicious fruit smoothie. Berries are in a nutritional league of their own: they’re very low in sugar and absolutely loaded with powerful, health-boosting antioxidants.

•Combine Cherries, mixed frozen berries, orange peel, orange, honey, yoghurt and banana. You could also try adding star anise, ginger, cinnamon powder or angelica.

•Tip Cherries, with their high fibre content, stimulate and cleanse the digestive system. These delicious fruits are also a natural source of melatonin, which helps to establish a healthy sleep cycle. Choose the darker cherries for their valuable mineral content (iron, magnesium and silicon).

6. Cashew nut smoothie

This smoothie can be enjoyed as a drink, but it also makes a delicious topping for fruit salad or sliced papaya.

•Combine Cashew nuts, fresh orange juice, fresh grapefruit juice, honey, cinnamon and banana.

•Tip The grapefruit in this smoothie helps to break down old toxins and this aids the elimination of cellulite, while the cinnamon helps to stabilise blood-sugar levels.

7. Papaya and melon smoothie

If you frequently suffer from sluggish digestion, this fruity smoothie is for you. Papaya helps to cleanse the digestive tract and, thanks to the papain in the fruit, assists in the breakdown of food, particularly protein.

•Combine Papaya, melon, sesame seeds or tahini paste, yoghurt or a milk alternative, honey and cinnamon.

•Tip Add a few papaya seeds to your smoothie as they’re great for digestion. The calcium rich tahini paste or sesame seeds add healthy fats.

8. Immune-boosting smoothie

Feeling a tad under the weather? Boost your immunity with this vitamin C-rich smoothie.

•Combine Lemon juice, lemon, orange, honey, yoghurt, spinach, banana, guava and ginger.

•Tip Lemons, guavas and oranges are all fantastic sources of immune-boosting vitamin C. The ginger in this smoothie is great for circulation and acts as an antiseptic, while the yoghurt is rich in probiotics (these healthy bacteria play a key immune boosting role).

5 top tips to serve the perfect smoothie

1. Choose your ingredients based on what’s in season. Seasonal produce contains all the nutrients you need for the specific time of year.
2. Go for pure, whole ingredients, e.g. fruit, vegetables, nuts and seeds.
3. Avoid using sweetened fruit juice, flavoured yoghurt and ice cream as your base. Instead opt for 100% or freshly squeezed juice, medicinal teas, elixirs, aloe vera, pure spring water, coconut water, a milk alternative, or plain, unsweetened yoghurt.
4. Sweeten your smoothies naturally with fruit. If necessary, you can add some honey, xylitol, stevia, fruit juice or dates, but ideally, get used to enjoying smoothies that aren’t so sweet.
5. If you need extra sustenance add a complex carbohydrate (e.g. cooked quinoa or oats), a protein (e.g. egg, almond powder, chia, spirulina or a good-quality protein powder such as brown rice protein, pea or whey isolate) and/or a fat (e.g. avocado, coconut oil, flaxseeds, coconut milk, peanut butter, tahini, almond butter or nuts). Brilliant when you want to whizz up a smoothie that will keep you going until lunchtime.

Source:supersavvyme.co.uk/food/recipes/article/healthy-smoothie-recipes?utm_source=outbrain&utm_medium=cpc&utm_campaign=food&utm_content=2239

19 Super Foods To Naturally Cleanse Your Liver

Eating the right foods is key, so here is a list of foods you can include in a diet that will promote a wholly natural, and perpetual cleanse of your liver.

Apples contain high levels of pectin, plus other natural chemicals which actually support your liver and facilitate the cleansing operation.

Asparagus is an excellent diuretic. A diuretic is a substance that helps to promote the production of urine, and as urine is the way that you body naturals evacuates itself of any excess toxins, asparagus actively helps to support detoxification.

Alternative grains can lighten the work that your liver has to do. Ordinary grains such as wheat, and flour made from wheat, contain gluten, which can be difficult to digest and is an allergen for many people. Substituting different grains, the likes of buckwheat, millet, and quinoa can make a significant difference.

Avocados are fantastically good for you as a source of nutrition. This renowned super-food also contains a compound known as glutathione, which is essential in helping your liver to extract toxins.

Beetroot (Beets) and carrots are another good source of glutathione that aids your liver to detox. They are also rich in flavonoids and beta-carotene, which both support healthy liver function.

Brussels sprouts are a rich source of the mineral sulfur, and the antioxidant glucosinolate. Both of these substances encourage your liver in producing certain enzymes that can prevent damage caused by both dietary and environmental toxins.

Cabbage facilitates your body’s production of ITCs (Isothiocyanates), another important substance that promotes the manufacture of detox enzymes.

Citrus fruits, and particularly lemons and limes, contain boatloads of vitamin C. This boosts liver function and helps to transform toxins into substances that are them more easily mopped up by water.

Cruciferous veggies such as broccoli and cauliflower also contain the antioxidant glucosinolate, the antioxidant that promotes the production of toxin busting enzymes.

Dandelion root makes a great tea which helps the liver to break down fat. It also boosts the manufacture of amino acids, another substance essential to the detox process.

Garlic s a rich source of Sulfur, (a great detox support agent), plus Allicin and Selenium, both of which are an important aid in helping to cleanse your liver.

Grapefruits are an excellent source of vitamin C, glutathione, and antioxidants, all of which combine to boost the manufacture of specific enzymes that can rid your body of various toxins including certain carcinogens.

Green tea contains a particular type of antioxidant known as catechins which are well known as substances that support healthy liver function.

Leafy green veggies contain certain chlorophylls that have the ability to absorb toxins that contaminate your body from the environment. They also help to deal with various chemicals, heavy metals and pesticides that find their way into your body system.

Olive oil and other cold pressed natural oils such as flax seed and hemp, also support healthy liver function, helping to produce a lipid base that assists with the absorption of toxins.

Spinach is another excellent source of glutathione.

Tomatoes are yet another great source of glutathione, but they also contain a substance known as Lycopene which can help to protect you against certain types of cancer including breast, lung, and skin cancer.

Turmeric is a spice that not only adds bags of flavor to soups stews and casseroles, but that also promotes the manufacture of detox enzymes.

Walnuts are packed with Omega 3 fatty acids, glutathione, and the amino acid, Arginine; all of which enhance the liver’s cleansing powers, and in particular help to rid your body of excess ammonia.

Source:justnaturallyhealthy.com/2015/04/21/19-super-foods-to-naturally-cleanse-your-liver/?c=nsfb

Strawberry Lime Popsicles

Fresh fruit popsicles are an easy way to enjoy the summer's freshest produce. This refreshing combination of strawberries and lime is very low in calories, and is also an excellent source of vitamin C.

Ingredients:

• 2 cups fresh or frozen whole California strawberries
• 1 cup water or lemonade
• Juice of 1 lime
• 1/4 cup sugar (optional)
• 4 cups ice cubes
• 1/2 cup California strawberry slices, for garnish

Directions:

1. Combine strawberries, water, lime juice, sugar, and ice cubes in blender with a lid. Blend at high speed for about 1 minute or until all ingredients are crushed and mixed well.
2. Divide mixture among 12 4-ounce popsicle molds or cups.
3. Garnish each cup with a few strawberry slices.
4. Freeze for about 4 hours or until completely frozen

Source:shape.com/healthy-eating/healthy-recipes/10-diet-friendly-frozen-dessert-recipes/strawberry-lime-popsicles

5 Beauty Benefits of Vitamin C

Time and time again, we hear experts sing the praises of vitamin C. Why is it so incredibly essential? Well, Rianna Loving, founder of organic skincare brand ORGO Beauty, says the nutrient is responsible for creating and maintaining collagen—the "glue that holds the body together." Specifically, this antioxidant strengthens blood vessels and gives skin its elasticity and strength.

However, vitamin C is water-soluble. Meaning: Your body doesn't store or accumulate it. That's why daily intake is highly important, says Loving. Not convinced? See how a daily dose of vitamin C can improve your hair, nails, and skin:

It Promotes Hair Health
Vitamin C is one of the most effective nutrients to help grow and strengthen hair, says Loving. To give your locks a vital dose of vitamin C, blend a partially-boiled sweet potato, a half-cup of gooseberries, three strawberries, and half a small red bell pepper until you get a creamy smooth mixture. Then apply it to your scalp and hair. Leave the mask on for 15 to 25 minutes, then rinse it off with warm water.

It Makes You Look (And Feel) More Energized
In your diet, vitamin C plays a vital role in iron absorption—and iron contributes to your overall beauty and wellbeing, says Elisa Zied, author ofYounger Next Week: Your Ultimate Rx to Reverse the Clock, Boost Energy and Look and Feel Younger in 7 Days. "When you deplete your iron stores, you can develop anemia and experience fatigue and weakness," she says. "That certainly won't help you look and feel vibrant or energized."

It Promotes Nail Growth
"Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones, and blood vessel walls," says Loving.

It Helps Prevent Hangnails
Because vitamin C strengthens nails and helps them grow, it can also prevent hangnails. Ingesting vitamin C is the best route for optimal nail health, so be sure to eat citrus fruits often.

It Wards Off Signs of Aging
A 2007 study published in the American Journal of Clinical Nutritionfound that middle-aged women who consumed more vitamin C from food sources appeared to have fewer wrinkles and less skin dryness. Experts suggest that vitamin C might delay the signs of aging due to free radical damage.

For a vitamin C-rich facemask, blend one kiwi and a half-cup of papaya, and apply the mixture to your face. After 15 to 20 minutes, wash it off with cold water.

Source:womenshealthmag.com/beauty/vitamin-c-benefits

Blend Your Way To Health

I have always been a fan of juicing, but never liked the waste and time consuming efforts to clean the thing afterwards, then I discovered blending!

After a bit of research into the various types of juicers and gadgets available, I stumbled upon the Nutri Bullet. I compared it to other types of blenders available and was impressed with the ease of use and how easy it was to clean. Also the motor power is much more powerful than a normal blender, which makes blending together hard vegetables easier.

I liked the fact that everything was blended up with no waste left over. I also found that unlike juicing (remember we are blending here, not juicing), the end result wasn't too sweet for me. When you drink juice, you're getting all of the sugar in the fruits and veggies it contains—but none of the fibre that fills you up.

The blender I bought came with a book of foods to blend and their benefits. I personally prefer to just throw in whatever I have available, knowing that whatever goes in it will have its benefits to me.

 From this........,,,,,,,,,to this           

However, I do have my regular favourite foods that I use which are:

Spinach (I have low iron levels and this is packed with iron), half of an orange (Vitamin C for my skin and also to help my body absorb iron), Avocado (for the Omega-3), Turmeric powder (anti-inflammatory properties) along with berries and vegetables for the various vitamins and minerals. Not forgetting Cinnamon power which is known to stabilise blood sugar levels along with other health benefits.

I like to have a variety of different foods in my juice so that I get a range of benefits. I also sometimes add a small amount of protein powder to make the juice more filling.

You can experiment with your own flavours.

Tip: If you find a blend you really enjoy, write down what you have used so you don't forget.

The above is based on my own personal experience and is my opinion only. 

I use blending as a way of getting extra nutrients into my body as oppose to using it as a weight loss solution.

Don't just take my word for it, click to read more     Nutribullet Black

You really ARE what you eat

Forget sunbathing, munching just two extra portions of fruit and veg a day gives you a more attractive skin glow than a suntan.

• Eating plenty of fruit and vegetables gives skin a golden 'carotenoid' glow.
• Majority of people rated this yellow glow more attractive than a suntan.
• Carotenoids are important for our immune and reproductive systems.
• Scientists suggest 'carotenoid' glow signals health to potential mates.

You might be lamenting your fading tan as summer becomes a distant memory. But fear not - all you need to do is reach for a carrot or two.

Scientists now say that eating more fruit and vegetables really does lead to a golden skin glow, which signals good health to potential mates and increases your attractiveness.

High levels of red and yellow pigments in vegetables give the skin a yellow glow, whereas tanning in the sun makes the skin go brown.

This is because skin can become coloured either through a process called 'cartenoid colorisation', eating a diet rich in fruit and vegetables, or through a process called 'melanin colorisation', where the skin becomes tanned by the sun. 

Wanting to explore the importance of skin colour in facial attractiveness, the British scientists asked 60 volunteers to rate how attractive they found faces digitally enhanced to show pigmentation caused by ‘carotenoid coloration’ from eating fruit and vegetables, or ‘melanin coloration’ caused by tanning in the sun.

Golden glow: Scientists digitally enhanced images to show the effects of high cartenoid coloration- the golden glow achieved from eating a diet rich in fruit and vegetables (pictured top right)- compared with low cartenoid coloration (pictured top left). This was rated more attractive than images enhanced to show high melanin coloration from the sun (pictured bottom right) compared to low melanin coloration (pictured bottom left)

In the study, published in The Quarterly Journal of Experimental Psychology, more than three quarters of respondents (76 per cent) said the yellow glow from eating lots of brightly coloured vegetables was more attractive than the brown glow achieved through a sun tan. 

Carotenoids are antioxidants that help soak up damaging compounds produced by the stresses of everyday living, and are important for our immune and reproductive systems.

So researchers suggest that the golden skin from fruit and vegetables sends a signal of general health to potential mates and increases attractiveness.

FOODS WITH HIGH CAROTENOID LEVELS TO GET THE BEST GLOW 

• Sweet potatoes
• Melons 
• Carrots
• Tomato juice
• Pumpkin
• Spinach
• Broccoli 

The study's co-author Dr Carol Lefevre, from of the Centre for Decision Research, at Leeds University, told MailOnline the research clearly exposes ‘the importance of carotenoid coloration as a cue to current health and attractiveness'. 

'It may be pivotal in mate choices,' she added. 

The research follows on from a previous study which found that eating two extra portions of fruit and vegetables a day led to a noticeable change in skin colour in just six weeks.

Scientists at St Andrews University tracked changes in the diet of 35 students over a 6 week period, measuring natural changes in their diet and skin colour.

Those individuals that improved their diet over the six weeks showed an increase in the desired golden skin tone, while the colour reduced in those whose diet had slipped.

Lead researcher Dr Ross Whitehead, Research Fellow at the School of Medicine at the University of St Andrews said he was surprised how even small improvements in diet produced results.

He said: ‘People who eat more fruit and vegetables have a ‘golden’ skin tone that looks healthy and attractive. Our latest research finds that even small improvements in diet produces visible benefits to skin colour. We were very surprised by how quick the changes were.

Source:
dailymail.co.uk/health/article-2737569/You-really-ARE-eat-Forget-sunbathing-munching-just-two-extra-portions-fruit-beg-day-gives-better-skin-glow-suntan.html#ixzz3BoNXvfqd 

Vitamin C Miracle

Vitamin C is found in fruits, vegetables and herbs. It should be consumed daily for best benefit.

Vitamin C helps support the immune system and has been shown to reduce the duration of a cold. It also contributes to iron absorption and energy metabolism.

It also helps with collagen formation (great as you get older!) and protects cells from oxidative stress.

It helps protect the eyes which are rich in vitamin C, especially the lens and retina. The nervous system function also benefits from it.

Vitamin C helps to protect your brain cells and can help support a high IQ.

What are you waiting for????

Source:
Natural Health Magazine