04-26.2 Training Miami 2010: 9 Miles Going Up And Down Hills. Plus This Run’s Nutrition Topic: Antioxidant Vitamin C

Sunday's run was absolutely awesome. It took me up Fruitport Road with it’s many hills. The temp was just right, with very little wind. Awesome conditioning workout. Here are the stats, followed by today’s Antioxidant: Vitamin C why you should make sure you get enough, good sources of Vitamin C and some precautions on Vitamin C.

Today's Stats:

• Temperature: 68
• Distance: 9 miles
• Time: 1:26:02
• Pace: Target 08:58 min/mile
• Pace: Actual 09:34 min/mile
• Running Goal: Hill Workout
• 15 minute post workout pulse: 92

Why To Make Sure To Get Enough of The Antioxidant Vitamin C: (Packer L., Colman C., 1999)

• people who take Vitamin C daily reduce the risk to die from cancer and heart disease
• shields DNA from free radical damage
• regenerates Vitamin E and interacts with flavonoid antioxidants in the network
• critical for a well functioning immune system
• essential for collagen production, keeps skin young
• works with Vitamin E to prevent lipoprotein oxidation that could lead to heart disease

Good Sources of Vitamin C Are: (Higdon, 2006)

Food                    Serving                    Vitamin C (mg)
Orange juice        ¾ cup (6 ounces)          75
Grapefruit juice    ¾ cup (6 ounces)          60
Orange                 1 medium                     70
Grapefruit             ½ medium                    44
Strawberries        1 cup, whole                 82
Tomato                1 medium                      23
Red Pepper         ½ cup, raw chopped    141
Broccoli               ½ cup, cooked              58
Potato                1 medium, baked           26

Supplements- Natural Vitamin C: (Higdon, 2006)
There are several forms of Vitamin C (L-ascorbic acid) with very little information or scientific evidence that one form or another is better absorbed. Both forms of Vitamin C, natural and synthetic L-ascorbic acid,  display identical chemistry and thus seem to be equally bioavailable.

How much Vitamin C Per Day? (Mitchell, 2003)
DRI (Dietary Reference Intake)

• Males: 45-90 mg.
• Females: 75 mg.
• Females, pregnancy: 80-85 mg.
• Females, lactating: 115-120mg.

How Much Vitamin C Is Too Much? (Higdon, 2006)
A UL (Upper Tolerable Intake Level) has been established because of some isolated reports which link high doses of Vitamin C to adverse health effects, some of them pretty severe, such as genetic mutations, birth defects, cancer, atherosclerosis, kidney stones, rebound scurvy, increased oxidative stress, excess iron absorption, vitamin B-12 deficiency, and erosion of dental enamel. There is however no good scientific evidence that this is indeed the case. But the Food and Nutrition Board decided to set a level that is considered save anyway:

Vitamin C- UL: (Mitchell, 2003)

• Males: 1200- 2800 mg/day
• Females: 1200-2800 mg/day
• Pregnancy and Lactation: 1800- 2000mg/day.

Other Precautions: (Higdon, 2006)
Large doses of vitamin C might interfere with blood thinning agents, thus
people on blood thinners should take no more than 1g of vitamin C daily.

Up next is a 5 mile easy run and the Antioxidant: Vitamin E

Beste Gesundheit,

Werner

References:
Higdon J. (2006). Vitamin C. Retrieved from
    http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/

Mitchell M. (2003). Nutrition across the lifespan. (2nd ed.). Philadelphia, Pennsylvania:     Saunders

Packer L., Colman C. (1999). The antioxidant miracle: Put Lipoic Acid, Co Q10,
    Pycnogenol, and Vitamins E and C to work for you. New York: John Wiley & Sons

Comments

[Neil]

Hey there. I really enjoy your blog on alternative medicine, I'm pursuing a similar subject for a class blog, I'd love some suggestions of new treatments and techniques that you find out about. Thanks.
Neil,
http://neils10oda.edublogs.org/

[bioptron]

Uzdrawiające działanie kolorów jest znane od dawna. Metodę leczenia kolorami praktykowano już w starożytnych Chinach, Indiach i Egipcie.
Współczesna terapia kolorami zajmuje czołowe miejsce wśród alternatywnych
metod leczenia.
Koloroterapia nasza jest uzyskiwana przy użyciu ręcznie wykonanych , zawierających bioinformacje szklanych filtrów koloru. Skład antycznego szkła Koloroterapii jest znany tylko jego wytwórcom. www.bioptron-zepter.com.pl
Czym są bioinformacje?
Według nowoczesnej fizyki , materia składa się z cząstek, które z uwagi na ich dwoistą naturę działają jak fale elektromagnetyczne. W związku z tym, wszystko, co istnieje można opisać jako informację , która rozchodzi się w postaci fal.