Nutrition Niblets: Vitamin C

July 7, 2013

Quick Facts About Vitamin C

Vitamin C is a nutrient essential for the health of our cells. It is found only in fruits and vegetables, and it is in highest quantities in fresh, uncooked foods. Vitamin C is one of the least stable vitamins. Cooking can destroy much of this water-soluble vitamin from foods.

Foods Rich in Vitamin C

Citrus fruits (oranges, lemons, limes, tangerines, and grapefruits), acerola cherries, papayas, cantaloupes, strawberries, peppers, broccoli, Brussels sprouts, tomatoes, asparagus, parsley, dark leafy greens, and cabbage.

Why We Need It

Vitamin C is in charge of the formation and maintenance of collagen, the basis of connective tissue found in skin, ligaments, cartilage, vertebral discs, joint linings, capillary walls, bones, and teeth.

How Much? How Often?

Post-ops need 1000mg of Vitamin C each day. Supplements should be taken as time-released or at four-hour intervals. Vitamin C is used by the body in about two hours. It is usually out of the blood within three to four hours.

Other Considerations

Smokers don't absorb vitamin C as easily. Nor do people who are ill or taking antibiotics, cortisone, aspirin, or pain medications.

Signs of Deficiency

In a word, Scurvy. Muscle weakness, tooth loss, bleeding gums, and easy bruising.

Signs of Toxicity

For most purposes, Vitamin C is non-toxic. Diarrhea is a common sign of Vitamin C saturation.

 Special to WLS Patients

Vitamin C assists in calcium absorption and can increase iron absorption.

 

cathy wilson

ABOUT THE AUTHOR

Cathy Wilson, PCC, BCC, had RNY surgery in 2001 and lost 147 pounds. Cathy is a regular contributor to the OH Blog and authored the "Mind Matters" column in ObesityHelp Magazine. Cathy is a licensed pilot and loves flying. She is a member of the American Society for Metabolic and Bariatric Surgery (ASMBS) and the Obesity Action Coalition (OAC).

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