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.
- 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
Higdon J. (2006). Vitamin C. Retrieved from
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