Quiz Answer: Vitamin C

The work of Linus Pauling in 1970 stimulated public interest in the use of large doses of Vitamin C to prevent the common cold.

Vitamin C: Where can you find it?

As I'm sure you know, oranges are a great source of vitamin C.  However, all citrus fruits as well as many other fruits and vegetables offer significant amounts of vitamin C.  Here are a few examples of foods and the amount of vitamin C they contain:

• Red Bell Pepper (1/2 cup) - 140mg
• Medium Orange - 70mg
• Strawberries (1/2 cup) - 50mg

What does it do?

• Helps to produce collagen, a connective tissue that strengthens muscles, bones, and other tissues so it helps with cuts and wounds.
• Helps keep capillary walls and blood vessels firm, protecting you from bruising.
• Helps with iron and folate absorption from plant sources of food.
• Protects from infection by stimulating the formation of antibodies.
• Works as an antioxidant to inhibit damage to body cells.
• Essential for many metabolic reactions.

What if you don't get enough?

Ever heard of scurvy?  A strange disease plagued sailors and pirates alike several hundred years ago.  A Brittish surgeon recommended stocking ships with lemons, oranges, and limes, lending the nickname "limeys" to to Brittish sailors.  This provided a cure because citrus fruits contain abundant amounts of vitamin C, a deficiency of which is the cause of scurvy.  Symptoms of scurvy include:

• Loose teeth.
• Dryness in mouth and eyes.
• Swollen gums.
• Loss of hair.
• Poor wound healing.
• Excessive bleeding.

Scurvy is not common in the developed world but deficiency can occur in people that don't eat vegetables or fruit, alcoholics, the elderly, and severely ill individuals.  Signs that you're not getting enough may include:

• Poor wound healing
• Frequent colds or infections
• Lung-related problems

What if you get too much?

• Most of the excess will be excreted in you urine.
• Abdominal pain and diarrhea. 
• May contribute to kidney stones.
• Iron toxicity for those with disorders of iron metabolism.

How much do you need?

• Infants 0-6 months: 40mg
• Infants 6 months-1 year: 50mg
• Children 1-3: 15mg
• Children 4-8: 25mg
• Preteens 9-13: 45mg
• Males 14-18: 75mg
• Females 14-18: 65mg
• Males 19 and above: 90mg
• Females 19 and above: 75mg
• Pregnant women under 18: 80mg
• Pregnant women 19 and above: 85mg
• Breastfeeding women under 18: 115mg
• Breastfeeding women 19 and above: 120mg

The maximum amount assumed to be safe for adults is 2000mg.

Where can I get more information?

Check out these great resources:

• Linus Pauling Institute: Micronutrient Information Center
  
• Vitamin C DRI Report (only for the excessively curious)

And the winner is...

Congratualations to everyone else who guessed corectly - JM, stick to your gut next time!

Christine was the first person to get the correct answer.
Congratulations Christine, you are officially a Smartie Pants!

Quiz Answer: Vitamin D

Vitamin D is commonly known as the sunshine vitamin.

Vitamin D: Where can you find it?
Vitamin D is known as the sunshine vitamin because your body can make it after sunlight hits your skin.

• Just 10-15 minutes of sunlight on your hands, arms, and face, 2 to 3 a week between the hours of 8am and 4pm.
• People with darker skin need more exposure (30-60 minutes), and people with lighter skin need less.
• Be sure to apply sunscreen if you're out for longer than this.

In northern climates, especially north of the 50th latitude and during the winter, sunshine does not provide enough vitamin D so you need to rely on food sources:

• Fatty fish such as salmon, tuna, herring, sardines
• Milk (fortified with vitamin D in North America)
• Vitamin D fortified yogurt, cheese, orange juice, soy drinks, cereals - check the label

What does it do?

• Promotes the absorption of calcium and phosphorus and regulates how much calcium remains in the blood.
• Helps deposit these minerals in bones and teeth.
• Helps regulate cell growth.
• Involved in nerve and muscle function.
  
• Plays a role in immunity.
• May help protect against high blood pressure.
  

What if you don't get enough?

• Loss of bone mass as you age (osteoporosis).
• Softening bones (osteomalacia).
• Rickets or defective bone growth in children.

What if you get too much?

• Kidney stones or kidney damage.
• Weak muscles and bones.
• Excessive bleeding.

How much do you need?

• Everyone under the age of 50: 5 micrograms or 200 IU
• Adults over the age of 50: 10 micrograms or 400 IU
• Adults over the age of 70: 15 micrograms or 600 IU

Where can I get more information?
Check out these great resources:

• Get your D
• Vitamin D Council 
• Vitamin D UV Calculator 
• Vitamin D DRI Report (only for the excessively curious)

And the winner is...
Marc was the first to guess correctly - Vitamin D.
Congratulations Marc, your are officially a Smartie Pants!