Vitamin C

Kevin Dong

Why is this nutrient important to a person's health?

  • Vitamin C is a main component of collagen, which is the structural composition of bone, skin, blood vessels, and other body tissues.
  • Vitamin C has the ability to eliminate unstable oxygen molecules which damages the cell's genetic material in the body causing cancer.
  • Vitamin C helps cells absorb more iron from the food eaten, and it strengthens the immune system protecting the body against viruses and bacteria.
  • Vitamin C is required for: carnitine synthesis, tryrosine synthesis, serotonin synthesis, and other hormone and neurotransmitter synthesis.
  • Humans can not create Vitamin C in the body, so external sources of Vitamin C need to be consumed for optimal bodily functions.

What happens when someone doesn't get enough?

When a person doesn't get enough Vitamin C, the following complications may occur:

  • Scurvy
  • Gingivitis
  • Anemia
  • Depression
  • Fatigue
  • Weakness of muscles
  • Dryness of skin
  • Frequent bruising
  • Joint and Muscle soreness
  • Weaken immune system
  • Bleeding of gums
  • Splitting hair
  • Shortness of breath
  • Fever
  • Weak and decaying teeth
  • Weaken repair of wounds
  • Nervous system complications

How much should someone your age get per day?

According to the Institute of Medicine, male teenagers (14 to 19) should consume 75 milligrams of Vitamin C per day, and female teenagers (14 to 19) should consume 65 milligrams of Vitamin C per day.

What foods contain it?

  • Citric fruits---- oranges, grapefruits, and lemons
  • Red and Green pepper, kiwis, and fruit juices
  • Broccoli
  • Baked potatoes
  • Cantaloupe
  • Tomatoes
  • Berries
  • Spinach
  • Cauliflower
  • Brussels sprouts
  • Cabbage

Character for Vitamin C

An orange serves as a great character for Vitamin C because oranges are rich in Vitamin C.

Recipe Rich in Vitamin C ( Shrimp Plumb Kebabs)

Toss quick-cooking shrimp, juicy summertime plums and zesty jalapeños with a simple cilantro-lime marinade for a deluxe meal in minutes. If you like, use peaches or nectarines in place of the plums and red or green bell peppers for the jalapeños.

  1. Makes four servings
  2. It takes 35 minutes
  3. Ingredients
  • 3 tablespoons canola oil, or toasted sesame oil
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1/2 teaspoon salt
  • 12 raw shrimp, (8-12 per pound), peeled and deveined
  • 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
  • 2 plums, pitted and cut into sixths
  1. Preparation
  2. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
  3. Preheat grill to medium-high.
  4. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.

Nutritional Content

  1. Serving size: 1 kebab and 2 tablespoons of sauce

  2. Per serving: 194 calories;

  3. 8 g fat (1 g sat, 4 g mono)

  4. 221 mg cholesterol; 5 g carbohydrates

  5. 0 g added sugars

  6. 24 g protein

  7. 1 g fiber

  8. 446 mg sodium

  9. 292 mg potassium.

  10. Nutrition Bonus: Selenium (64% daily value), Iron & Vitamin C (20% daily value).

Mr. Orange is in charge of the ALED or the Active Living Everyday Exercise Program.

Active Living Everyday was a program that was developed by the Cooper Institute. The goal and purpose of this program is to help inactive people maintain physically active lifestyles. The program splits participants into groups of 20 individuals, who meet several times per week for one hour for 12 to 20 weeks. During these sessions, participants learn how to overcome obstacles while trying to remain active in their lives. They learn how to set goals in order to motivate them to exercise. The learned techniques are then put into practice to increase comprehension. Furthermore, this program introduces different types of exercises to the participants so that participants can make their own decisions as to what they want to do. This program changes the negative mindset that participants have about exercise forcing them to understand the importance of exercise which changes their mental attitude of physical exercise. Many individuals have changed their attitudes about exercise, and they are living healthier lifestyles because of this program.