Hay otros alimentos que pueden ayudarnos a conseguir la cantidad recomendada. Es el caso, por ejemplo, del perejil, que contiene 130 mg por cada 100 gramos, o la albahaca, con 60 mg por cada 100 gramos. Aportarán una cantidad pequeña porque se usan pocas hierbas aromáticas en un plato, pero todo va sumando para conseguir la dosis diaria.
Escorbuto, la consecuencia de la falta de vitamina C
Hay muchos alimentos que nos proporcionan suficiente vitamina C al dÃa. Sin embargo, si se nota cansancio, irritabilidad o dolor en las articulaciones, puede deberse a una escasez de este nutriente. El motivo es que algunas personas necesitan un extra, como los fumadores. Una persona que fuma o que está expuesta al humo del tabaco deberá tomar 35 mg más de la dosis recomendada diaria. Por este motivo, si se nota alguno de estos sÃntomas, es probable que haya que aumentar la ingesta de ciertos alimentos o recurrir a un complemento vitamÃnico.
Tomar poco ácido ascórbico supone un verdadero riesgo cuando se consumen menos de 10 mg al dÃa. Con estas cantidades, se puede sufrir escorbuto. Se trata de una enfermedad ya muy poco frecuente, debido a que es relativamente fácil ingerir vitamina C. Algunos de sus sÃntomas son debilidad general, mala cicatrización de las heridas, sangrado de encÃas, anemia o hemorragias cutáneas. En cualquier caso, si notamos alguno de estos sÃntomas deberemos acudir a un especialista.
Exceso de vitamina C
Actualmente, es más fácil consumir demasiada vitamina C que no tomar la suficiente. En España, la dosis media de los adultos ronda los 1.650 mg al dÃa. Pero ¿es peligroso tomar demasiada vitamina C?
Estas son las cantidades máximas que se pueden ingerir al dÃa:
- Niños y niñas de 1 a 3 años: 400 mg
- Niños y niñas de 4 a 8 años: 650 mg
- Niños y niñas de 9 a 13 años: 1.200 mg
- Adolescentes (hombres y mujeres) de 14 a 18 años: 1.800 mg
- Adultos (hombres y mujeres): 2.000 mg
Desde DosFarma explican que un exceso de vitamina C puede provocar problemas digestivos. Aunque no es tóxico, sà que puede derivar en diarreas, náuseas, cólicos, acidez o dolor abdominal. La vitamina C es hidrosoluble, es decir, que no se almacena en la grasa, por lo que los excesos se eliminan en la orina normalmente sin problemas. La dosis ingerida debe ser muy alta, o superar el lÃmite durante varios dÃas, para que el cuerpo no sea capaz de expulsar toda la que no necesita y se produzca alguno de estos sÃntomas.
No obstante, sà que es peligroso sobrepasar esas dosis si se sufre hemocromatosis, una enfermedad que provoca una acumulación excesiva de hierro. Esto se debe a que el ácido ascórbico favorece la absorción del hierro, por lo que entra en conflicto con la enfermedad.
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Red peppers
Spinach
Squash
Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
Weakness
Fatigue
Anemia
Easy bruising
Joint pain
Skin breakdown
Weakened tooth enamel
Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
"Vitamin C" via MedlinePlus
"Vitamin C and Infections" via MDPI
"Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
"Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
Nearly 2 million American adults each year are diagnosed with cancer. If you receive a diagnosis, your schedule can quickly start to fill up with doctor's appointments, medical procedures and pharmacy visits. Creating a checklist of things to do can help keep you busy and feeling more in control. But acknowledging the effects a cancer diagnosis can have on your emotions — and healthily managing those emotions — is almost as important.
Doctors and psychologists now recognize that healing improves after a diagnosis when both our physical and emotional needs are met, says Niki Barr, Ph.D., a psychotherapist at the Center for Cancer and Blood Disorders in Texas, who consults with medical doctors, extended families and caregivers about emotionally coping with a cancer diagnosis.
Learning you have cancer is a stressful experience, and it's important to acknowledge and cope with that stress. Fully understanding how your emotional needs can change after you receive a cancer diagnosis can go a long way in helping you and your family heal. The tips here can help you support your mental health as you navigate your diagnosis and treatment.
Photo Courtesy: burakkarademir/E+/Getty Images
Upon hearing your diagnosis, you might experience grief, fear or even a feeling of denial until some time has passed. "These are all normal and emotionally healthy responses, but it's all too easy to spiral out of control with fear in the beginning," says Barr. Fortunately, these tips can help you manage the anxiety and fear that come along with learning about a cancer diagnosis.
Lessen the Impact of Anxious Thoughts
Start by writing your thoughts down on note cards or in a journal. Identify the first one that's leading you to feel uneasy. For example, you might write down something like "I'm afraid of my hair falling out." Then, move onto the subsequent fear and write it down. That might be something like "People will treat me differently if they see I have cancer."
When you've identified most of your anxious thoughts, go back to the first one and write something new on the card that can help ease your stress. It should be a thought that's confident and empowering. For example, suppose you're worried about your hair falling out. In that case, a positive view could be: "I've been looking forward to getting a new hairstyle anyway." When you're feeling nervous, read the more positive strategies, says Barr.
Work On Your Internal Dialogue
It can also help to defuse all those "What if?" questions you might ask yourself, such as "What if my cancer has spread?" or "What if the treatment doesn't work?" One scary question tends to lead to another and often turns into full-fledged anxiety. Try to focus on those things you have the power to improve on your own. The next time you start asking yourself the what-ifs, substitute the upsetting ideas with this one: "Is this thought helping me or hurting me?" You can also ask, "Is this thought moving me forward or backward?" Your answers might surprise you, and they can help you move away from the thoughts that are holding you back.
Get Grounded
Interrupting periods of anxiety by focusing on small details around you can help you shift your perspective away from negativity and towards the present moment. "Look at the beautiful color of the walls in the room you're in; look at the person you're talking to, the clothes [they're] wearing," Barr suggests. Becoming very present and focused on physical details nearby helps soothe sudden anxious thoughts. Turn your focus towards absorbing the colors, smells, people and each new sound around you. Build those sensations up very clearly in your mind. You can use this technique as a distraction tool the next time you're waiting for a medical procedure or want a diversion from your thoughts.
Meditate to Music
Research shows that 15 to 30 minutes of both guided imagery and soothing tunes can alleviate deep feelings of stress about a cancer diagnosis. The Cancer Treatment Centers of America (CTCA) reviewed 30 clinical cancer trials that analyzed more than 1,890 cancer patients. They found that music therapy can have a beneficial effect on anxiety, pain, mood, quality of life, heart rate, respiratory rate and blood pressure.
The CTCA also offers many classes and therapies to help people relax, reduce stress and improve their quality of life as part of an extensive mind-body medicine program. Many centers provide calming background music during healing therapies.
What Are Your Next Steps?
Photo Courtesy: Peathegee Inc/Getty Images
You have a cancer diagnosis: Now what? Learning how to clear your mind and focus on positive thoughts is a helpful step in the right direction. Here are other soul-soothing strategies you can try.
Start Journaling and Reflecting
Research published in the Journal of Clinical Oncology has shown that expressing your innermost feelings can reduce stress and have a range of other emotional and social benefits. Researchers aren't sure why putting thoughts down on paper is effective. Still, it allows you to process complex emotions and help you chart a way forward, whether you've been diagnosed with cancer or are taking care of someone who has.
Exercise When Possible
Exercising for 2.5 hours per week can help you beat symptoms of depression and fatigue. Among the nation's millions of cancer survivors, there are hints — but not proof yet — that active exercisers may lower their risk of their cancer coming back.
The American College of Sports Medicine hosted a medical panel of cancer specialists to evaluate this exercise evidence. It issued guidelines suggesting that cancer patients and survivors should exercise for about 30 minutes most days of the week. This exercise should be enjoyable to you but also build up a sweat. When patients and their family caregivers exercised together, research found, everyone was more likely to stick with the fitness regimen, boost their physical stamina and experience less emotional strain.
Strengthen Your Social Support System
Connecting with others who've been through this kind of emotional diagnosis already can be a source of comfort and support. Learn more about online communities and your local chapters and support groups that meet up. The American Cancer Society also suggests attending one-on-one professional therapy or its "I Can Cope" online support groups to learn more.
Resource Links:
Find Local Cancer Support Programs | Cancer Support Groups
Strategies Used in Coping With a Cancer Diagnosis Predict Meaning in Life for Survivors
Coping Well with Advanced Cancer: A Serial Qualitative Interview Study with Patients and Family Carers
Coping with cancer
Coping Attitudes of Cancer Patients and Their Caregivers and Quality of Life of Caregivers
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Red peppers
Spinach
Squash
Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
Weakness
Fatigue
Anemia
Easy bruising
Joint pain
Skin breakdown
Weakened tooth enamel
Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
"Vitamin C" via MedlinePlus
"Vitamin C and Infections" via MDPI
"Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
"Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
Vitamin E is a compound that plays many important roles in your body and provides multiple health benefits. In order to maintain healthy levels of vitamin E, you need to ingest it through food or consume it as an oral supplement. Read on to find out which foods are recommended sources of this essential nutrient, along with other basics to know about vitamin E.
Vitamin E is classified as an antioxidant. This means that vitamin E helps to destroy harmful compounds called free radicals that can build up in your body. Free radicals cause damage to cells through oxidative stress, and they've been linked to aging and health problems such as cancer and heart disease. Getting enough vitamin E on a daily basis may help to combat these conditions by protecting the outer membranes of your cells from free radical damage.
Photo Courtesy: Leren Lu/Photodisc/Getty Images
Vitamin E also plays an important role in your immune system and your body's ability to fight infection. At certain doses, vitamin E has been shown to stimulate the function of T cells — a type of cell that responds to pathogens that cause disease. Recent studies have shown that increasing your vitamin E intake may correlate with a stronger immune response and greater resistance to infection.
Vitamin E is present in the following whole foods:
As people age, their daily dosage recommendation for vitamin E increases. For these standard recommended daily doses, a healthy balanced diet is usually sufficient for getting the required amount of vitamin E:
Photo Courtesy: skynesher/E+/Getty Images
Birth to 6 months: 4 milligrams (mg)/day
1 to 12 months: 5 mg/day
1 to 3 years: 6mg/day
4 to 8 years: 7mg/day
9 to 13 years: 11mg/day
14+ years, including adults and seniors: 15mg/day
A person's age, gender and health conditions can help determine their recommended daily dose of vitamin E. Always consult a healthcare professional before altering your intake of vitamin E from the recommended daily dosage.
Taking Vitamin E Supplements
If it becomes necessary, such as if you become deficient in vitamin E, your doctor may advise you to start taking vitamin E supplements. Vitamin E supplements may come with some minor side effects if you take more than the recommended daily amount or if you combine these supplements with certain medications.
Photo Courtesy: Moyo Studio/E+/Getty Images
For example, vitamin E may increase the risk of bleeding if you take it with anticoagulants (also called blood thinners) like warfarin. Other medications, like chemotherapy drugs and cholesterol-lowering drugs, have potential harmful interactions when combined with vitamin E supplements. Talk to a healthcare professional before introducing daily vitamin E supplements, and be sure to discuss current medications you're taking.
Signs of a Vitamin E Deficiency
Because most people are able to get a sufficient amount of vitamin E through their normal daily diet, vitamin E deficiency is rare and typically related to an underlying health issue. For example, because vitamin E is a fat-soluble nutrient, there's a risk for vitamin E deficiency in people whose bodies are unable to absorb fat properly. Premature infants may also become deficient in vitamin E.
Photo Courtesy: LaylaBird/E+/Getty Images
When vitamin E deficiency does occur, these are some of its common symptoms:
Muscle weakness
Unsteady gait
Nerve pain or numbness
Impaired vision
Vitamin E deficiency can be detected with a blood test. It typically resolves with minor changes in your diet or the addition of vitamin E supplements. It's important to address any out-of-range vitamin E levels with your doctor. Chronic deficiencies may prevent your immune system from functioning normally.
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About reviewer (4 reviews)
Age56 & Over
SkinNormal, Fair
HairBrunette
EyesGreen
If nothing else, this product has made me realize soap-free cleansers are the way to go. I have combination skin and this cleansing milk does a surprisingly good job of being both hydrating in the...
About reviewer (180 reviews)
Age25-29
SkinCombination, Fair, Cool
HairRed, Curly, Medium
EyesBrown
I think there are probably better hydrating cleansing milk - type cleansers out there, but this is my first foray into this style of facial cleanser and I'll never use a foaming one again, so to...
About reviewer (8 reviews)
Age30-35
SkinOily, Fair, Not Sure
HairBrunette, Other, Other
EyesHazel
Horrifying product. Made me look like my face had been flash-burned. Threw it out.
About reviewer (1 reviews)
Age36-43
SkinNormal, Fair
HairBlond
EyesBlue
i love this cleanser! it's very gentle on my skin and doesn't strip it, it leaves it feeling soft and supple. my worry with cleansers on my dry skin is that they'll dry it out even further, and...
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SkinDry, Fair, Neutral
HairBrunette, Curly, Coarse
EyesGreen
I really love this product. It is especially nice when used during the colder seasons. It does not get rid of make up. It does clog the pores on my nose. So I try to avoid applying it on my...
About reviewer (9 reviews)
Age30-35
SkinCombination, Fair-Medium
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So basically I have horrible dry skin ever since I moved to the desert & have been on the hunt for a lovely cleanser and let me tell you this beats all other high end and drugstore cleanser by far....
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SkinNormal, Medium
HairOther
EyesHazel
This is my favorite facial cleanser. The smell is wonderful and refreshing. It is very gentle and leaves my face soft and smooth with just the right touch of hydration. I have seen a great...
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SkinDry, Fair, Cool
HairRed, Wavy, Medium
EyesBlue
I had to use Mario Badescu products or my skin gets out of control. It's the only skincare I've been able to find that doesn't clog my skin more than it is and doesn't cause acne or irritation....
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EyesHazel
I simply LOVE this product. It leaves my skin feeling soft/smooth and that citrusy smell is divine. I use a home remedy raw apple cider vinegar / water combo to clarify after my wash and the...
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Age44-55
SkinCombination, Medium
HairBrunette
EyesBrown
This is a fantastic, gentle cleanser. The fragrance is refreshing and great to enjoy at bedtime. I've been using this product for about five years now, and boy do I notice the difference if I...
About reviewer (4 reviews)
Age56 & Over
SkinNormal, Fair
HairBrunette
EyesGreen
If nothing else, this product has made me realize soap-free cleansers are the way to go. I have combination skin and this cleansing milk does a surprisingly good job of being both hydrating in the...
About reviewer (180 reviews)
Age25-29
SkinCombination, Fair, Cool
HairRed, Curly, Medium
EyesBrown
I think there are probably better hydrating cleansing milk - type cleansers out there, but this is my first foray into this style of facial cleanser and I'll never use a foaming one again, so to...
About reviewer (8 reviews)
Age30-35
SkinOily, Fair, Not Sure
HairBrunette, Other, Other
EyesHazel
Horrifying product. Made me look like my face had been flash-burned. Threw it out.
About reviewer (1 reviews)
Age36-43
SkinNormal, Fair
HairBlond
EyesBlue
i love this cleanser! it's very gentle on my skin and doesn't strip it, it leaves it feeling soft and supple. my worry with cleansers on my dry skin is that they'll dry it out even further, and...
