Join us this week for the freshest fruits and veggies around at Pathfinder Produce. Our friendly and convenient market is open at the Pathfinder Village Commons, from 2 to 5 p.m. each Thursday, and is proud to serve our community.
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At my house, anytime anyone exhibits a sniffle, my husband’s mantra is “Take a C.” He’s a believer in the value of ascorbic acid in the battle against colds and flu. Vitamin C acts as both an antihistamine and antioxidant, and was touted by famed researcher Linus Pauling in the 1970s for its preventative properties. (Here’s the link for the scientist’s bio on the website of the Linus Pauling Institute at Oregon State University.) Pauling is the only individual to have won two unshared Nobel Prizes, in Chemistry in 1954, and the Peace Prize in 1962.
Vitamin C (also called L-ascorbic acid or ascorbate) is a water-soluble, essential nutrient that is necessary for the prevention of scurvy. Many species are able to synthesize Vitamin C naturally, but humans and other primates have lost this ability during evolution. Specifically, Vitamin C is used to create collagen, the main structural protein of connective tissues in animal muscles, blood vessels, and skin.
Although Pauling’s pioneering work with Vitamin C as a preventative for colds and cancer was scoffed at in the 1970s, subsequent studies (and today’s popular products) have lent support to some of his ideas: According to Wikipedia, Vitamin C is found in high concentrations in immune cells. It is consumed quickly during infections, and is believed to regulate the activities of phagocytes, the cells that engulf and absorb harmful bacteria. Vitamin C also counters the effects of allergens (histamines) that cause typical cold/allergy symptoms like sneezing, itchy eyes, and runny noses.
Studies show
Vitamin C can prevent histamine releases, and helps “detoxify” the
allergen.
Humans can only absorb so much Vitamin C at any given time; the
extra is rapidly flushed out the body.
The recommended dose according to the U.S. National Academy of Sciences
and Health Canada is 90 mg/day for adult men and 75 mg/day for adult
women. (The recommended upward limit is
2000mg/day; if one takes too much Vitamin C, it is possible to cause digestive
issues).
Of course, Vitamin C is available in different supplemental
forms, but the best way (in my opinion) to get enough in your diet is to turn
to fruits and vegetables that have it in abundance. According to the website, “The World’s
Healthiest Foods,” excellent sources that are commonly available are parsley, strawberries,
oranges,
lemon juice,
papaya,
cauliflower,
kale,
and mustard
greens. I expected to see the
citrus fruits heading the list, but was surprised by how well peppers, broccoli
and Brussels sprouts ranked. Click
here to see the site’s chart that shows how much Vitamin C is in each food.
It’s been a while since I’ve offered a recipe, so here are a
few meal ideas from around the web that are rich in Vitamin C, and hopefully
will provide a lift if you’re feeling a bit out of sorts.
- Rodale's Lemon Broccoli
- Health.com's Stuffed Roasted Peppers
- The Food Network’s Sauteed Brussels Sprout
So during this artic cold snap and the traditional cold and
flu season, take care of yourself and try to boost your immunity by eating
foods rich in Vitamin C. We hope you’ll
be able to join us this Thursday at Pathfinder Produce to try a variety of
vitamin-rich (and delicious) fruits and veggies.
Lori
