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Uses of Phosphorous in the Daily Diet: Phosphorus Health Benefits and Food Sources

Tuesday, November 8, 2011 · Posted in , , , , , , , ,

Phosphorus is one of the most essential mineral in the body and is ranked second to calcium. Estimates suggest that about 80% of all phosphorus is present in the form of calcium phosphate in the teeth and bones. Though the deficiency of phosphorous is relatively rare, the condition can often be associated with a host of problems.

Phosphorus Supplements: Phosphorus Dietary Supplement

Phosphorus is available as potassium phosphate or sodium phosphate. Potassium phosphate exists as monobasic, dibasic, and tribasic potassium phosphate; whilst, sodium phosphate exists as monobasic, dibasic, and tribasic sodium phosphate. Some preparations blend together 2 or more of the forms. Medical supervision is extremely crucial when managing phosphorus deficiency.

Most multi-vitamin and multi-mineral supplements do not have phosphorus, given that, such supplementation is usually unwarranted

Phosphorus Deficiency
can result in weak bones
Phosphorus Deficiency Symptoms and the Use for Phosphorus Supplementation

Deficiency of phosphorus is usually rare; though, it may be observed in individuals who take antacids which contain aluminum for the management of heartburns or in individuals who are chronic alcoholics

A deficiency of the mineral results in demineralization of the bones, making them weak. Phosphorus plays an important role in absorbing calcium and utilizing it. In case of inadequate phosphorus in the body, the bones become weak and brittle. Likewise, the teeth become weak and fragile too. There may be discomfort in various joints of the body.

Loss of appetite and exhaustion are important deficiency symptoms as well. Tingling numbness, tremors, anxiety, weight loss and restricted growth are associated features.

 Phosphorus Uses and Phosphorus Health Benefits

  • Phosphorus has an important role to play in the maintenance of healthy bones and teeth.
  • It also participates in several vital functions of the body, such as energy metabolism, synthesis of DNA and the absorption and utilization of calcium.
  • Phosphorus plays a role in facilitating optimal digestion.
  • Phosphorus helps in the normal functioning of the kidneys and ensures proper discharge of wastes.
  • Adequate levels of phosphorous are essential to maintain normal brain functions.
  • The mineral facilitates maximum utilization of protein in the body and thus ensures proper growth as well as cellular repair. It also helps utilize carbohydrates and fats.
  • Phosphorus helps maintain a good hormonal equilibrium.

Natural Food Sources of Phosphorus
Phosphorus is easily available in most foods, especially high protein foods. Here’s a list of the foods that are packed with the mineral phosphorus:

    Beef is a great source of
    Phosphorus
  • Yogurt
  • Milk
  • Lentils
  • Salmon
  • Beef
  • Turkey
  • Almonds
  • Peanuts
  • Egg
The RDA for phosphorus is the same as that of calcium. On an average, it is 1000 milligrams for adults.

Phosphorus Supplement Side Effects

  • You may develop an allergic reaction after taking a phosphate supplement. Notify your doctor immediately if you experience the following: difficulty in breathing, swelling of the face, itching, giddiness or hives.
  • Other side effects that have been noted are: nausea, vomiting, loss of appetite and constipation. Sudden weight loss is seen in some cases too.
  • Fatigue and mood swings are rare side effects that are associated with the supplement.
  • Another thing to remember is that the ratio of calcium to phosphorus is important. Imbalance in the levels of calcium and phosphorus are closely linked to osteoporosis. So, make sure you consult a health care professional before you start phosphorus supplementation. To maintain proper balance, the ratio of calcium to phosphorus should be 2:1. Foods that are loaded with phosphorus but have relatively smaller quantities of calcium are soft drinks, red meat and poultry. When phosphorus levels are too high, calcium is lost in the urine.
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Benefits of Arginine Amino Acid: Arginine Dosage and Arginine Rich Foods

Thursday, October 20, 2011 · Posted in , , , , , ,

Special amino acids are of specific interest with regard to growth and development, metabolism, and protection from environmental toxins and diseases; arginine is one such vital amino acid.

Arginine has several
Health Benefits
Arginine Amino Acid: What is Arginine?

Arginine is an amino acid that has an important role to play in wound healing, detoxification, immune functioning and promotion of the secretion of several hormones. By and large, the body makes adequate amounts of arginine, even while the diet is lacking.

Arginine Rich Foods

Foods that are good sources of arginine include: peanuts, beans including lima beans and red beans, almonds, walnuts, cashews, chocolate, buckwheat, salmon, tuna, sardines, sesame seeds and flax seeds. Make sure you have at least one serving of nuts and seeds daily; it will supply the essential amino acid and encourage normal functioning of the body.

Benefits of Arginine: Arginine Uses

Some of the common health benefits associated with Arginine include,
  • Arginine prevents heart diseases: Arginine can help prevent as well as manage angina, hypertension, congestive cardiac failure and peripheral vascular insufficiency. Arginine increases the level of nitric oxide; nitric oxide relaxes the blood vessels and regulates blood flow and reduces blood clot formation and enhances fluidity of the blood.
  • Arginine treats interstitial cystitis: Interstitial cystitis is seen as increased urinary frequency, burning / pain while urinating and urgency to urinate. however, there is no evidence of infection. Arginine helps manage interstitial cystitis by increasing nitric oxide levels. This compound has an important part to play in bladder control too.
  • Arginine is of immense help in male infertility: Atginine can help improve fertility in males; however, the critical determinant is the level of sperm count. If the count is less than 20 million per milliliter, then, arginine supplements are less beneficial. Supplementation an enhance sperm count as well as sperm motility.
  • Arginine promotes the secretion of HGH or the human growth hormone: An extremely popular use of arginine is HGH stimulation from the pituitary gland. The level of HGH secretion tends to decrease with age, thus making you feel tired, increasing the tendency to put on weight and raising the susceptibility to a host of illnesses. Arginine can boost the secretion of HGH from the pituitary gland naturally, thereby, perking up energy levels appreciably, helping build muscle, burning superfluous fat, augmenting hair and skin quality and preventing lifestyle-related diseases.
  • Arginine encourages muscle building: Arginine helps build muscle by boosting the production and release of the human growth hormone from the pituitary. The growth hormone is responsible for stimulating muscle and skeletal growth. Body builders often take arginine supplements to increase the natural output of HGH. HGH improves lean muscle mass and enhances muscle tone. It burns unwanted fat and helps in body contouring.

Arginine Supplements

Our body synthesizes sufficient amounts of arginine; nevertheless, in some instances, the body may not be able to keep up with the increased requirements, and thus, supplementation may prove to be useful.

Arginine Dosage

The therapeutic dose, i.e. the dose that is considered safe is 400 to 6000 milligrams. The dose of arginine supplements varies depending on the disease condition, the person’s health status and administration of other medications. For example, to manage male infertility, experts advocate 4 grams of l-arginine daily for 3 months; for interstitial cystitis, about 1500 milligrams daily for a month is advised. Thus, it is very essential that you confer with your health care professional, before embarking up on arginine supplementation.

A diet high in Arginine
can cause herpes
Arginine and Herpes

The herpes virus utilizes arginine, consequently, diets that are high in arginine in those individuals who may be harboring the virus, could lead to reactivation. Thus, you need to balance your intake of arginine, by increasing the intake of amino acid lysine.

Arginine Side Effects and Warnings

By and large, l-arginine is well tolerated, when taken orally, intravenously, or topically applied. However, in some cases, side effects of arginine have been recorded which include diarrhea, nausea, bloating, skin rash, endocrine changes, GI discomfort, increased blood urea nitrogen and serum creatinine, lower back pain, numbness, or systemic acidosis. 
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Selenium Health Benefits: Selenium Deficiency Treatment Foods

Friday, September 16, 2011 · Posted in , , , , , ,

Recent studies have shown that selenium works quickly and stimulates cellular growth and prevents the cells from becoming cancerous. Based on test tube studies, experts have suggested that selenium’s cancer fighting abilities are fast acting and highly beneficial. Selenium, though a trace mineral, has potent anti-oxidant properties and is also beneficial as a anti-aging agent. Selenium is found naturally in various foods and is also beneficial in treating selenium deficiency symptoms

Selenium is an important trace
mineral
What is selenium deficiency? Selenium Deficiency Symptoms
An adult human body needs approximately 50 micrograms of selenium each day for normal functioning. The trace mineral is present in various organs of the body including the kidney, liver, pancreas and spleen.
Some of the common factors responsible for selenium deficiency include gastro-intestinal bypass surgery, impaired colon functioning and Intravenous feeding for prolonged period of time. Excessive consumption of refined and processed foods can also result in the deficiency.
Selenium deficiency can result in several complications which include,
  • Extreme tiredness and chronic fatigue
  • Hypothyroidism may also develop due to lack of this mineral
  • Generalized muscular weakness and body ache are also observed. Selenium deficiency is also associated with joint pain and weakness. 
  • Reduced mental functions with poor memory and poor concentration
  • Keshan disease can occur due to selenium deficiency which is characterized by impaired cardiac functioning and enlarged heart. The condition may also give rise to arrhythmias.
  • Deficiency increases the risk of developing cancers.
Health Benefits of Selenium: Selenium Overdose Risk
Regular intake of foods and supplements containing selenium, have been know to provide several health benefits,
  • Selenium helps improve the HDL to LDL (i.e. good cholesterol to bad cholesterol) ratio and lowers the risk of heart attacks. Further, it helps in reducing ‘blood thickness’ and decreases the risk of clot formations.
  • According to a study published in US Journal, Agricultural Research, selenium taken in combination with Vitamin E can convert inactive viruses into active and disease causing forms. These findings reiterated the role of selenium in providing protection against shingles, cold sores and other viral infections like flu and common cold. It is also known to reduce the progression of dreaded disease like HIV/AIDS
  • Selenium has protective action against development of macular degeneration and cataract.
  • Combination of Vitamin E, Vitamin C and Coenzyme Q10 along with selenium has been found effective against a host of ailments including eczema, lupus and rheumatoid arthritis. 
Long term consumption of selenium dose in excess of 900 micrograms can result in complications like fatigue, hair loss, changes in the finger nails, skin rash,depression  and nausea. Always consult your medical professional before taking high dose selenium supplements.

Brazil Nut is the Best
Source of Selenium
Selenium Deficiency Treatment: Food Sources of Selenium
Consuming foods that are rich in selenium can suffice the dietary requirement and supplementation is often not required. Here are some important sources of Selenium,
  • A single Brazil Nut contains as much as 120 micrograms of selenium and provides the highest concentration of selenium. Red Snapper is another important source of selenium
  • Grains namely wheat bran, Oats, brown rice also contain selenium, which depends on the quantity of selenium content in the soil
  • Sea foods are also a great source of selenium
  • Poultry including eggs and chicken also contain selenium. Meat is another good source of the mineral.
  • Herbs like Garlic also contain considerable amounts of the mineral.
It is often recommended to consume 500 IU of Vitamin E, which considerably enhances the effectiveness of the trace mineral.
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Biotin for Health: Food Sources and Biotin Benefits and Ideal Dosage

Thursday, August 11, 2011 · Posted in , , , , ,

Biotin is a part of the vitamin B complex; but, surprisingly, it doesn’t get too much attention. Biotin plays a vital role in the breakdown of fats, carbohydrates and proteins. Biotin supplements assist in the treatment of a range of illnesses.




Structure of the
Biotin Molecule
What is Biotin?: Biotin for Health

The word biotin is derived from the word ‘bios’, which means life. This vitamin is present in practically all the foods. Additionally, it is also synthesized by the intestinal bacteria, provided that the digestive tract is healthy.

Biotin has a crucial part to play in the process of metabolism and it helps the body use glucose to generate energy. It is also necessary for the production of various enzymes.

Biotin Deficiency and Its Ill Effects

A severe deficiency of biotin is relatively rare. Our daily diet usually provides us with ample biotin. However, those who use antibiotics for log intervals or those who are on to anti-seizure medications, may develop a deficiency of the vitamin.

An insufficiency of the vitamin is seen as unhealthy nails and hair, brittle nails, hair loss, hair thinning and dry, lifeless hair.

Biotin Benefits

  • Biotin promotes healthy hair and nails. It stimulates hair growth, checks hair thinning and hair loss and makes them luxuriant. It improves weak and brittle nails.

  • Biotin helps your body to process fats, carbohydrates and proteins.




    • Biotin for Healthy
    Hair
  • The vitamin also enhances blood sugar control in diabetics. Biotin increases the body’s response to insulin, so that blood sugar levels stay low and do not fluctuate. It also protects against nerve damage that very commonly occurs in diabetics. It is also advocated in cases of candida albicans, where it slows the multiplication of the fungus.

Biotin for Hair: Benefits of Biotin Supplements

Biotin is very effective to mange hair loss that is linked to biotin deficiency. In fact, nutritionists and trichologists prescribe biotin supplements to make up for any deficiencies, particularly in individuals who are on to strong antibiotics or anti-epileptics. The vitamin repairs dry, scaly scalp and stimulates hair growth.

Furthermore, the market is flooded with a host of biotin hair products, biotin hair supplements and biotin shampoos.

Biotin Dosage for Health: Food Sources of Biotin
For healthy hair and nails, experts recommend a dose of 1000 mcg of biotin per day. In case o diabetics, it is prudent that you talk to your physician about the most appropriate dose to maintain normal serum glucose levels as well as to prevent diabetic neuropathy.
Liver, soy and its products, nuts, oatmeal, rice, barley, cauliflower, legumes and whole wheat are excellent sources of biotin. Overdose of Biotin is associated with slight diarrhea and gastrointestinal distress.
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Manage Depression and Anxiety with Ginkgo Biloba Supplements: Health Benefits of Ginkgo

Tuesday, August 2, 2011 · Posted in , , , , , , ,

In a study published in Journal of American Medical Association, 202 patients with dementia and Alzheimer’s disease were evaluated. The study showed that patients who had take 120 mg of Gingko Biloba extract a day had improved mental and social functions compared to those given the placebo. Though the effects of this study were modest and for limited duration, the findings provided a promising new insight into management of Alzheimer’s disease and dementia. Ginkgo is an herbal remedy which was an integral part of Chinese medicine and is available in different forms including tablets, capsules, liquid and powdered forms. This memory booster herb has several other health benefits.

Ginkgo can help treat
Depression
Mental Health Benefits of Ginkgo: Improves Memory and Manages Depression and Anxiety
The primary action of Ginkgo is on the circulatory system and the central nervous system. Ginkgo improves the blood circulation to the brain and also has several anti-oxidants that prevent free radical damage of the body cells. Research studies indicate that Ginkgo plays a crucial role in enhancing supply of oxygen and nutrients to the nerves and thereby has a potent action on the nervous system. Some of the key mental health benefits of Ginkgo herb include,
  • Though there is inadequate scientific information available on the same, Gingko plays a crucial role in managing age related memory loss. Studies have however been conducted on individuals who already suffer from diminished blood flow to the brain and have not been conducted on healthy volunteers.
  • Diminished blood flow is considered to be primarily linked with Alzheimer’s disease and age related memory loss. Ginkgo improves blood circulation to the brain and thereby increases oxygen and nutrient supply to the brain. Studies are tying to explore the possible role that Ginkgo plays in prevention of clots and atherosclerosis
  • In addition, this potential action of Ginkgo makes it a crucial herb in management of depression, anxiety, confusion, headaches and tinnitus.

Gingko Tree
Other Health Benefits of Ginkgo:  Prevents Cramps
With primary action of improving blood flow to the different parts of the body, Ginkgo is beneficial in the management of a wide range of health problems,
  • It is effective in the management of macular degeneration and retinal degeneration of the eye- both the condition responsible for blindness. It also plays a crucial role in maintaining healthy eyesight
  • It reduces pain and cramping caused due to narrowing of arteries of the legs and helps in management of painful cramps and claudications
  • It is also beneficial in the management of Raynaud’s disease and chilblains and frost bites
  • It hastens recovery from stroke or head injury and also helps in management of nerve damage and neuropathies  associated with diabetes and multiple sclerosis
Precautions while using Ginkgo: Guidelines for Use
Ensure that you purchase Ginkgo supplements which contain a minimum of 24% flavone glycosides and 6% terpene lactones. Avoid using Ginkgo leaves directly as it may contain potent chemicals which might trigger allergic reactions.
When used as a memory booster, Ginkgo supplement in the tune of 1000 mg per day is adequate however when used for management of conditions like Alzheimer’s disease, dementia or depression the recommended dosage is 2000 mg twice a day.
Certain side effects associated with over consumption of the herb include irritability and restlessness, nausea and vomiting along with diarrhea. Most of these symptoms are transient and resolve spontaneously. Ginkgo should be taken with food and the herb is a slow acting herb so ideally weight for 12 weeks before you can report the benefits of the same.
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Health Benefits of Vitamin E: Vitamin E Uses for Skin and Scars

Tuesday, May 31, 2011 · Posted in , , , ,

Vitamin E was discovered in 1922, when rats were given a diet that was lacking in vitamin E, and they were unable to reproduce. When wheat germ oil was administered to them, they could reproduce. Then, vitamin E was isolated and was called the anti sterility vitamin.

Vitamin E provides
Several Health Benefits
What is Vitamin E?: What Does Vitamin E Do?
Vitamin E is a fat soluble vitamin. It is also called tocopherol; ‘tokos’ meaning ‘offspring’ and ‘phero’ meaning ‘to bear’.Vitamin E is essential vitamin that has several pivotal roles to play, ranging from fertility, cardiovascular health, skin care, optimal nervous system functioning and prevention of cancer.

Vitamin E Health Benefits: Vitamin E Uses

Vitamin E Food Sources: Vitamin E Supplements
Vitamin E rich foods are: wheat germ oil, sunflower seeds, safflower seeds, almonds, wheat germ, whole wheat, spinach, tomatoes, cabbage, broccoli and avocados.

A number of conditions are associated with vitamin E deficiency; acne, anemia, gall stones, Parkinson’s disease, Alzheimer’s disease and cancer being the common ones. Severe deficiency of vitamin E is relatively rare.

Vitamin E supplements are recommended by health care professionals to mange a host f medical conditions. Typically, vitamin E is given in a dose of 400 - 600 I.U. per day. It is well tolerated in high doses as well. However, do consult your doctor before starting the supplements, especially if you have a medical condition or are onto anti coagulant drugs.

Vitamin E for a
Healthy Skin
Vitamin E for Skin: Vitamin E for Scars

Along with vitamin C and vitamin A, vitamin E is an important ‘beauty vitamin’. Vitamin is a powerful free radical scavenger and destroyer, and this halts the onslaught of ageing and decelerates its process. Vitamin E can help delay the appearance of fine lines and wrinkles and keep the skin looking glowing and radiant.

Vitamin E promotes rapid skin healing. Application of vitamin E oil / cream along with internal administration of the vitamin promises to treat scars effectively.

Even as vitamin E supplementation is therapeutic to manage circulatory disorders like heart diseases, high blood pressure, and varicose veins, it is decidedly beneficial for cosmetic purposes too. Vitamin E oil effectively treats scars, stretch marks, eczema, psoriasis, burns and cuts down skin cancer risk.
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Vitamin A and its Remarkable Health Benefits: Vitamin A Oils and Capsules

Wednesday, May 25, 2011 · Posted in , ,

Vitamin A plays a significant role in the maintenance of a healthy visual system and strong immune mechanism. The initial discovery of vitamin A was made in 1913, when the researchers found that animals that were fed a diet deficient in natural fats developed weak immune systems and inflamed eyes.

What is Vitamin A?

Vitamin A is a fat-soluble vitamin. In fact, it was the foremost fat-soluble vitamin to be discovered. The RDA or recommended dietary allowance for vitamin A is 5000 I.U.

Sources of Vitamin A: Vitamin A Foods

Carrots are a excellent
source of Vitamin A
The most concentrated sources of vitamin A (preformed) are: whole milk and liver. Excellent sources of vitamin A (pro-vitamin carotenes, which are converted to vitamin A) are: dark green leafy vegetables, mangoes, papayas, broccoli, apricot, tomatoes, carrots, sweet potatoes, melons, and squashes.

Vitamin A benefits: What is Vitamin A Good For?

  • Eyes: Vitamin A is very essential to maintain good eye health. Adequate intake of vitamin A rich foods will ward off night blindness, poor dark adaptation and age related eye diseases, such as macular degeneration and cataract.
  • Skin: Vitamin A is necessary for healthy skin. It maintains the health and the structure of the skin. A host of skin ailments, psoriasis, eczema, acne, etc., are responsive to vitamin A supplementation.
  • Immune system: Healthy immune and defense mechanisms are dependent on vitamin A as well. Vitamin A fortifies and reinforces your immune system and staves off infections effectively, making you less susceptible to them.
  • Hormone synthesis: Vitamin A is required for normal manufacture of thyroid hormones and adrenal hormones.
  • Cellular growth: It also plays an important role in cell growth.

Vitamin A is One of The Most Important Anti Oxidant Vitamins

Vitamin A has been touted as an important anti oxidant. It promises to fight free radical damage successfully. Exposure to free radicals (pollution, chemicals, refined foods, etc.) can cause cancer. Vitamin A prevents free radical oxidative damage to the DNA of the cells and thus checks the development of cancer.

Being a potent anti oxidant, vitamin A can also halt the onslaught of ageing; and appreciably decelerate its progress.

Vitamin A Oil

Vitamin A oil is recommended by innumerable health experts. It is an excellent supplementation and promises to boost your immune system functioning and also give you a radiant complexion.

Cod Liver Oil is the
best source of Vitamin A
Cod liver oil is the best source of vitamin A; add 1 spoon of cod liver oil to your daily smoothie, it will yield immense health benefits.

The oil exerts profound skin care and cosmetic benefits as well. Vitamin A oil when massaged in to the skin improves the skin cells’ turnover, makes your skin look healthy and eliminates scars, blemishes and lesions successfully.

Vitamin A capsules

Vitamin A capsules / supplements are advised in cases of severe deficiency or when sufficient intake of vitamin A rich foods is not possible. However, it is advisable to consult a health care practitioner before starting supplements. Toxicity due to vitamin A has been reported in individuals who take excessive doses of the vitamin for many months.
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Role of Vitamin C in Enhancing Health: Natural Sources of Ascorbic Acid and Precautions for Supplements

Wednesday, May 18, 2011 · Posted in , , , ,

A study conducted on 119 patients who had undergone angioplasty, it was observed that Vitamin C was beneficial in preventing reblockage of arteries. Among the case group, who took 500 mg of Vitamin C each day for four months, 24% suffered from restenosis, compared to 43% in the control group. This study pointed towards the role of Vitamin C in preventing myocardial infraction and heart attacks.
Chemical Structure of
Ascorbic Acid

What is Vitamin C and Ascorbic Acid?
Vitamin C was initially known for it roles as early as the 17th Century, for prevention of scurvy, a condition that affected long distance sailors. Identified as one of the key components of Lemon juice, Vitamin C was referred to as Ascorbic acid due to its antiscorbutic (anti-scurvy property).
Vitamin C or Ascorbic Acid is a primary water soluble anti-oxidant, which is effective in preventing damage caused due to unstable oxygen molecules, often referred to as free radicals. Recent studies have focused on these properties of Vitamin C in protecting cells from free radical damage

Benefits of Vitamin C: Role of Ascorbic Acid in enhancing Health
Vitamin C is an essential vitamin and plays a crucial role in healthy and disease free life. Here are some of the essential benefits that the vitamin offers to the human body,
1.    Ascorbic Acid plays a crucial role in enhancing immunity. Its role in minimizing the symptoms associated with common cold and its ability to shorten the duration of the illness are profound.
2.    It hastens the healing of wounds
3.    Its role in promoting healthy gums is noteworthy
4.    Ascorbic Acid has been found effective in treating chronic conditions like asthma and cataract
5.    Recent studies have also found Vitamin C to play a crucial role in preventing certain cancers and cardiac disease.

Precautions while Using Artificial Supplements of Vitamin C
The profound benefits that the Vitamin offers has resulted in increased use of artificial supplements available in the form of tablets and capsules. However there are certain precautions that need to be followed,
  1. Don’t consume more than 500 mg of Vitamin C. Vitamin C enhances the absorption of iron and can poise a health threat for individuals with kidney disorders and haemochromatosis ( a genetic tendency to store iron)
  2. Vitamin C can alter or distort the findings of medical tests conducted for diabetes, hemoglobin and colon cancer. Hence inform your doctor about your consumption of the supplement
  3.  Excess of Vitamin C is linked with symptoms like diarrhea, flatulence and gassy stomach. Also dosage in excess of 2000 mg per day can interfere with the body’s ability to absorb trace minerals, which in turn can have other detrimental effects

Oranges are a great
source of Vitamin C
Natural Sources of Vitamin C: RDI for Ascorbic Acid
The Required Dietary Intake (RDI) of Vitamin C is about 40 mg per day in adult males and 30 mg per day in adult females. The RDI for smokers is twice the normal RDI, due to the increase demand for anti-oxidants
Using natural sources of Vitamin C is always safer and more beneficial compared to using supplements. The natural sources of Vitamin C include Citrus fruits and juices, broccoli, dark green vegetables, Kiwifruit, strawberries and red capsicums.
A glass of 250 ml of freshly squeezed orange juice can provide up to 125 mg of Vitamin C, which is approximately 3 times the normal RDI for the vitamin.

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