WORK OUT WORLD

NUTRITION CORNER
Volume 1 / Issue 2
VITAMIN C; THE COMBAT VITAMIN
WINTER DEHYDRATION Throughout the cold and flu season, we often hear people stating how
they need to consume more vitamin C to avoid illnesses going
Due to our cold weather body
chemistry, humans tend to feel less around, but what exactly is vitamin C? Vitamin C is a water-soluble
thirsty in the Winter, compared to the vitamin that plays an important role in immune function. Vitamin C
Summer. This lack of thirst can lead is also a key physiological antioxidant and has been shown to
many of us to become dehydrated.
regenerate other antioxidants within the body (NIH 2016). Not only
Some signs of dehydration include dry
does Vitamin C help prevent/fight illness, it also is useful in the
skin, chapped lips, headache, and
decreased urine output. One way to maintenance of blood vessels, bones, and muscles, and can often help
make sure you are consuming relieve chronic inflammation. Animals can generate their own
adequate amounts of water in the vitamin C, but us humans mainly receive the vitamin from other
Winter, is to consume one 8oz.-12oz.
sources, such as foods or supplements. If too much vitamin C is
serving at every meal and snack.
Water helps cleanse the body of waste consumed, the excess amounts not used by the body will be excreted.
and lubricates and cushions joints.
DRINK UP!
Recommended Dietary Intake of Vitamin C:
Marchs topic: National Nutrition Age Male Female
Month
9-13 45 mg 45 mg

14-18 75 mg 65 mg

19 + years 90 mg 75 mg

Top 5 Dietary Sources of Vitamin C:

1. Peppers (Yellow Bell) (341.3 mg per pepper)

2. Guavas (125.6 mg per fruit)

3. Broccoli (81.2 mg per cup chopped)

4. Dark leafy greens (kale) (80.4 mg per cup chopped)

Composed by: Alexis Hammer Nutrition and
Dietetics student, Marywood University 5. Kiwis (64 mg per fruit)

w
 CHANGES TO COME; WHAT TO EXPECT WITH THE NEW NUTRITION LABEL
The next time you stroll through the grocery store, your eyes may catch the new nutrition label manufacturers are
beginning to use on their products. The change began early last summer, and will be continuing until July 2018,
when all manufacturers are required to print the new version of the nutrition label on their products. So how does
this change affect the consumers? The new nutrition label was adapted to make an easier read for consumers. Font
size has been increased and bolded to make the words and numerical values of Calories and Serving Size more eye
catching. Manufacturers must declare the actual amount, as well as the percent Daily Value of vitamin D, calcium,
iron and potassium (FDA 2016). While Added Sugars will be a new addition to the label, Calories from Fat is
being removed (research has shown that the type of fat labeled is more important than the amount of calories from
fat). Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume
more than 10 percent of your total daily calories from added sugar (FDA 2016). At the bottom of the new nutrition
label, a footnote will be added to better explain the percent Daily Value to the consumer.

OLD LABEL NEW LABEL

Sources:
National Institute of Health (https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional)
US Food and Drug Administration http://www.fda.gov/Food/GuidanceRegulation/