By Jennifer Grossman For NewsUSA
(NewsUSA) - Are you among the 40 percent of Americans who fail to get enough vitamin C? If so, that nutrient deficiency could make it harder to lose weight.
New research from Arizona State University shows that upping vitamin C intake boosts your body's ability to burn fat. The study followed 20 obese men and women on a low-fat diet, which provided about two-thirds of daily vitamin C needs.
The intervention group then increased its vitamin C intake by 500 milligrams a day. Four weeks later, those in the high-C group were able to oxidize 30 percent more fat during moderate exercise than the control group.
Why? Scientists point to vitamin C's role in the manufacture of the amino acid carnitine, which helps flush fatty acids from the body.
Fortunately, meeting the DRI for vitamin C (75 milligrams to 90 milligrams per day) is easy and delicious. Just one red bell pepper provides up to three times what you need. Any of the following also satisfies your DRI: two fuzzy kiwis or one cup of either strawberries, broccoli or Brussels sprouts. In addition to accelerating fat oxidation, vitamin C helps promote:
* Skin health - by encouraging skin cell turnover and supporting collagen formation. As one of the most powerful antioxidants, vitamin C can also help protect the skin from the free radical ravages caused by overexposure to the sun.
* Immunity - by enhancing white blood cell function and lowering levels of histamine, a chemical responsible for congestion and stuffiness.
* Bone health - Vitamin C is linked with greater forearm bone mineral content in post-menopausal women. It supports the formation of collagen, an important structural component of bone, which may help the body utilize calcium.
* Iron absorption - By binding to iron atoms, vitamin C helps this mineral penetrate cell membranes. This is especially important for the 15 percent of premenopausal women who fail to get enough iron, a deficiency manifested in fatigue, lowered body temperature and impaired immune response.
* Pregnancy health - By protecting folate (the B vitamin otherwise known as folic acid) from free radical damage, vitamin C reduces the risk of the nutrient deficiency associated with birth defects, including spina bifida.
* Lung health - Australian researchers have linked low consumption of dietary vitamin C with higher incidence of asthma. The same study found better overall lung function among those with increased intake of vitamin C-rich foods.
* Cancer protection - Several studies have found fruit and vitamin C intake correlated with lower rates of stomach cancer. Inadequate vitamin C intake may increase the likelihood of infection by bacteria that can cause peptic ulcers and stomach cancer.
* Joint health - According to a Boston University study, people getting lower levels of vitamin C had faster cartilage breakdown than those with higher consumption levels. Other research has linked high fruit and vegetable consumption with decreased risk of rheumatoid arthritis.
* Heart health - Vitamin C helps curb the chronic inflammation associated with up to five times the risk of cardiovascular disease. Initial evidence from the U.S. Department of Agriculture's Nutrition and Neurocognition Laboratory suggests an inverse relationship between vitamin C and blood levels of C-reactive protein (an inflammatory marker for heart disease).
Whole fruit and vegetables are by far the healthiest, least-caloric sources of vitamin C. In addition to the super sources mentioned above, you'll get a large dose of this uber-antioxidant vitamin from citrus fruit, pineapple, cauliflower, papaya, tomato, kale, collard greens and sweet potato.
You can search for simple, delicious recipes using these ingredients at www.dolenutrition.com , where you'll also find links to the latest studies and a free subscription of the Dole Nutrition News.
Jennifer Grossman is a vice president at the Dole Food Co.
Please note that these articles are supplied to our visitors as a courtesy. We are not responsible for their accuracy or content, nor are we responsible for or necessarily share the opinions and views of the authors.
