KNOW YOUR VITAMINS: IMPORTANCE OF VITAMIN C & SOURCES

Vitamin C is probably the most popular vitamin. For me it was one of the first vitamins that stuck in my head while growing up. When you think vitamin C, your mind would most likely think of an orange. You would also probably think of it as a remedy for a flu, or to heal sores in your gum. Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Research shows that humans cannot produce vitamin C, thus, it must be consumed from food or nutrients. Sources of vitamin C include: oranges, lemons, currants, strawberries, cantaloupe, kiwifruit, sweet peppers and watermelon. Vegetables, like cabbage, lettuce, greens, broccoli, tomatoes, spinach, Brussels sprouts and peas, are also a good source of vitamin C. Benefits of Vitamin C include:

It supports the body’s immune system, by fighting against bacteria, infections and viruses. In addition it also act as antihistamine which reduces the effects of common cold, including blocked nose, aches and inflammation.

Vitamin C is required for the production of collagen. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin C also promotes the normal development of bones and teeth.

Vitamin C is an effective antioxidant which helps to protect our bodies from free radicals which cause oxidative stress and has been shown to regenerate other antioxidants within the body, including vitamin E.

Insufficient vitamin C intake causes scurvy which is a disease that occurs when you have a severe lack of vitamin C (ascorbic acid) in your diet and is characterized by general weakness, anemia, gum disease, and skin hemorrhages.

Lack of vitamin C could lead to cataracts which is the clouding of the lens of the eye that can lead to blindness in older adults. Vitamin C helps fight cataracts and increases the amount of blood flow to the eye.

Vitamin C helps in lowering blood pressure and this reduces the chances of getting hypertension as well as other serious health complications, including cardiovascular disease.

Vitamin C assists the body to absorb iron which is essential for the synthesis of red blood cells. It also aids in the transportation of iron to all parts of the body.

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

HEALTH BENEFITS OF LIME AND HONEY

L ime and Honey are two must haves in my house. I use honey as a substitute for white sugar. I remember a friend of mine visited me once and she wanted to drink garri (drinking garri is local to Nigerians, i.e. eating dried cassava with cold water as opposed to hot water), she was astonished when I told her to use honey to sweeten her garri. I'm not a tea person, but my parents are, and a cup of tea for them is not complete without limes.

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