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Why Choose Organic
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Why Choose Organic?

Why Choose Organic

As the world evolves, many people are looking for ways to live healthier while also trying to minimise the environmental impact. Organic food is produced naturally without pesticides or chemical fertilisers, which can also harm the environment. Learn more about what is organic food, its benefits, and the key differences between non-organic food below! 

What Is Organic Food?

Organic food is grown and produced without harmful fertilisers, chemicals, genetically modified organisms (GMOs), and other artificial additives. Organic food includes various products such as meat, dairy, fresh produce, processed food, cooking ingredients, and many more. 

What Makes Food Organic?

The food is considered organic if they have gone through organic farming, which differs from how non-organic food is grown. Organic farming doesn’t include any artificial fertilisers or chemicals in the soil, and no pesticides are applied to the produce to prevent pests. This means that no synthetic chemicals are used when producing organic food. Thus minimising health implications when consumed as there are lower chemical levels. 

Producing organic food maintains sustainable solutions as no harm will be caused to the biodiversity or ecosystem. Organic food promotes eco-friendly food production, lowering the negative impact on the environment. 

Organic food obtains the non-GMO (Genetically Modified Organism) status as it is produced without using genetically engineered ingredients. Therefore, the non-GMO status of food products is known to be natural and free from any form of genetic alteration.

What Is Organic Farming?

Organic farming involves fewer chemicals, such as artificial fertilisers, being applied to the produce and soil. This makes it environmentally friendly as it won’t cause harm to the ecosystem by producing less greenhouse gas emissions. Organic farming also requires less water, so fewer resources are used.

Additionally, organic farming creates a positive environment for animals. They are not kept in cages and can roam around the farm. Thus enabling a natural, free-range environment and reducing stress for animals. 

What Is A USDA Organic Label?

The USDA Organic label is a certification in the United States that is aligned with the federal guidelines and standards to ensure the integrity of organic food. The farmers must follow the rules based on soil quality, food processing, pest management, and livestock care tips.

For producers to receive the USDA organic certification, they have to go through a thorough verification process. This includes inspection of the farms, documentation, and protocols. The products can be labelled organic once the producers pass the verification checks. The label is the USDA Organic Seal, printed on every product.  

However, producers below $5,000 in revenue aren’t required to apply for the certification. They just have to adhere to the guidelines while producing organic food. If they follow the guidelines, the produce can be labelled as organic, but not the official USDA organic label.

Some of the guidelines for organic food are: 

  • The label’ made with organic’ can be used if the product is made with 70% organic ingredients. 
  • The label’ organic’ can be used if the product is made with 95% organic ingredients. 
  • If the food has a single ingredient such as fruits, eggs, meat or vegetables, then the label ‘100% organic’ can be used. 
  • The product can’t be labelled as organic if the product is made with less than 70% organic ingredients.  

The use of USDA organic certification builds trust with consumers that they are consuming organic products based on the appropriate standards. It also means that the products are free from synthetic chemicals or the use of artificial fertilisers. 

What Are The Benefits Of Organic Food

What Are The Benefits Of Organic Food? 

Organic food offers numerous benefits. Here are some of the key benefits:  

1. Safer for the environment 

Organic food is environmentally friendly as no chemicals are used in the soil. This leads to an increase in soil fertility and reduces the risk of erosion. Pesticides or herbicides are also used, which reduces the chance of water pollution. 

2. Higher nutrition content 

Based on several studies, organic food is known to have more nutrients than non-organic food. For instance, organic food contains higher levels of minerals, vitamins and antioxidants such as vitamin C, magnesium, phosphorus and iron. These nutrients are essential to improve one’s overall well-being, reduce the risk of heart disease, and lower cholesterol levels.

3. Keeps animals healthier 

Organic farming will help keep animals healthier as they are not fed antibiotics, steroids, hormones, or growth-related drugs. Most animals, such as chickens, are free-range and not confined within cages. With a well-kept and natural environment, it will provide a positive impact on the animals and reduce stress. 

4. Fresher taste 

Since organic foods are grown naturally, they will taste better as well. This is because the soil, free from harmful chemicals and pesticides, transfers extra flavour to the produce. Additionally, organic food doesn’t contain any preservatives. However, it also depends on the freshness and ripeness of the produce. But since organic food is usually sold fresh, they will taste better, too. 

What Are The Main Differences Between Organic And Non-Organic Food? 

Are there any differences between organic and non-organic food? Well, there are a few key differences, as mentioned below: 

1. Use of pesticides 

Non-organic food tends to use pesticides to prevent pests from eating the produce. However, this is bad for the soil and overall health of humans. Organic food doesn’t include pesticides, so you’ll notice signs of bugs, such as bites on the leafy vegetables. 

2. Type of fertilisers 

Organic food is grown with natural fertilisers from animal and plant materials. Non-organic foods will use chemical fertilisers made of rocks and minerals, reducing the soil quality in the long run. Chemical fertilisers will also seep into the groundwater through the soil, contaminating the water sources.

3. Overall cost 

Organic food is typically more expensive than non-organic food. Organic farming requires more effort and environmentally friendly practices. On top of that, organic producers need to undergo a detailed certification process, which is expensive and time-consuming. Additionally, organic food has a shorter shelf-life and may require frequent transportation trips. 

4. Injection of hormones 

Non-organic food will have hormones injected into the animals to boost their growth and production. Thus, these hormones will be present in dairy and meat products. Oxytocin hormones improve the appearance of vegetables by making them look fresher. 

5. Limited stock 

As there are preservatives used on non-organic produce, they are generally available all year long. Organic food has a shorter shelf-life, making it hard to find in most shops. Organic food is also sold in organic-specific stores rather than the usual grocery or supermarkets. 

Is Organic Food Healthier? 

If you’re looking to follow a healthy diet, consuming organic food would be a good idea. Certain organic food such as quinoa and oats are gluten-free due to the absence of artificial additives. Besides that, they are suitable for vegans or those who are on a plant-based diet as it involves growing plant-based foods naturally. However, not all organic food are vegan – it’s best to check whether it contains animal products, such as dairy, eggs or meat.

Organic foods don’t contain refined sugar, as they are typically sweetened with natural additives such as molasses, maple syrup or honey. Thus, they are suitable for those who are looking to reduce their overall sugar intake. 

Is Organic The Same As Natural?

No, organic is not the same as natural. If a product is labelled as ‘natural’, it is made with no artificial flavouring, colours or preservatives. Thus, it doesn’t refer to the materials or methods that were used to produce the food ingredients. 

Try not to get mixed up with the labels ‘hormone-free’ or ‘free-range’ as the producers may not follow every guideline of the USDA organic certification. 

Conclusion

To conclude, organic food is indeed beneficial for overall health. Not only can you save the environment, but you’ll also be on your way to living a healthier lifestyle. As long as you check the products and ensure they are appropriately organic-certified, you can adjust your daily diet by incorporating organic food.

What Are Superfoods
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What Are Superfoods, And Are They Worth The Hype?

What Are Superfoods

As we age, taking good care of our health becomes one of the main priorities. Although there are various ways to improve our health, incorporating superfoods into our diet is one of the easiest ways to do so. Let’s explore more about what foods are superfoods and the benefits below: 

What Are Superfoods? 

Superfoods are rich in nutrients and offer numerous health benefits. They are packed with essential minerals, vitamins and other nutrients which can improve one’s overall health. Superfoods can also be consumed by including in a daily diet. 

What Foods Are Superfoods? 

Not sure what foods are superfoods? Here are some of the essential superfoods you need to know and should add to your diet: 

1. Greek yoghurt 

Greek yoghurt

Based on  245 grams of low-fat Greek yoghurt, it is high in calcium, 22% of the daily value (DV). Greek yoghurt is also a good source of vitamin B12, magnesium, and protein. 

Compared to regular yoghurt, greek yoghurt contains up to 20 grams of protein, making it an excellent option for those who wish to speed up muscle repair and manage weight loss. 

Probiotics can also be found in Greek yoghurt, helping to balance the good bacteria in your gut, boosting your immune system and protecting you against diseases. 

2. Quinoa 

Quinoa 

Quinoa is a popular substitute for rice as it’s gluten-free and has more protein. On average, 1 cup of cooked quinoa contains 8 grams of protein – twice the amount compared to rice. Quinoa is also a good source of magnesium, zinc and iron, which are 28% of the Daily Value, 18% of the Daily Value and 15% of the daily value, respectively. 

Since quinoa is gluten-free, it contains a lower glycemic index to help manage blood sugar levels and reduce the potential for diabetes. It’s also good for the heart thanks to quinoa’s antioxidants and omega-6 fatty acids that maintain good cholesterol levels. 

3. Avocados

Avocado

Making healthy food has never been easier with the existence of avocados. Many individuals on a diet love adding avocados to their daily diet as it has numerous benefits and is high in nutrients. Avocados are a good source of healthy fats as well as fibre. On average, 200 grams of avocado contains 30 grams of fat and 14 grams of fibre. 

The high amount of vitamin C (22% of the Daily Value), vitamin E (22% of the Daily Value), and vitamin K (35% of the Daily Value) helps to improve heart health, immune system and cognitive functions. Avocados also help pregnant or breastfeeding patients reach their daily nutrient intake safely. 

4. Nuts and seeds

Nuts and seeds

Nuts and seeds are commonly eaten as a snack or toppings for various dishes. Some of the popular options include chia seeds, almonds, and walnuts. They are nutrient-dense, which makes them a healthier alternative to snacking on chips or to meet your daily nutrition intake. For instance, 23 grams of almonds contain 3.5 grams of fibre (14% of the Daily Value). 

When consumed in moderation, nuts and seeds are a great option to improve heart health as they contain unsaturated fats to prevent heart diseases. Nuts also contain nutrients such as selenium, vitamin E, and zinc, which help to improve skin health. 

5. Broccoli

broccoli

Broccoli is a vegetable that is high in nutrients and low in calories, making it a staple for most daily meals. They can be roasted, steamed or stir-fried, which is why many people enjoy them, as they can be added to various dishes. 100 grams of broccoli contains 316 mg of potassium (9% of the Daily Value) and 2.6g of fibre (10% of the Daily Value). 

Eating broccoli every day will improve the digestive system and bone health. Furthermore, since it’s low in calories, people can maintain their weight to meet their daily calorie intake. 

6. Berries

Berries

There are several types of berries, such as raspberries, goji berries, cranberries, strawberries and blueberries. Don’t underestimate these small berries – they may be small, but these fruits are packed with nutrients. For example, strawberries contain 70% of the Daily Value, while blueberries contain 16%. 

As berries are rich in antioxidants, they can help reduce cancer’s potential by fighting cell damage. Berries are low in calories, so those trying to lose weight can consume them daily. 

7. Grapes

Grapes

Grapes in green, red or purple are packed with nutrients and bursting with flavour. These fruits are often consumed as a snack or as toppings for oats, desserts and more. One cup of grapes contains vitamin K, 18% of the daily value.

You can prevent blood clotting and improve bone health as grapes are high in vitamin K. Grapes contain potassium, lowering blood pressure levels and enhancing heart health. 

8. Sweet potatoes 

Sweet potatoes

There are many types of sweet potatoes, such as Japanese sweet potato and purple sweet potato. If you’re looking for a good source of carbs instead of rice or noodles, sweet potatoes are the way to go. You can cook them by baking them in the oven or frying them in a pan. 100 grams of sweet potatoes contain 3 grams of fibre (12% of the Daily Value) and 337 mg of potassium (9% of the Daily Value). 

Thanks to potassium and fibre, sweet potatoes can regulate blood sugar levels and lower blood pressure. As sweet potatoes are rich in vitamin C, they help to boost hair and skin health, leaving you glowing like never before. 

9. Garlic 

Garlic 

Though garlic has a strong smell, they are often used in cooking or traditional medicine. 9 grams of garlic typically contains 5.4mg of calcium (1% of the Daily Value) and 36mg of potassium (1% of the Daily Value).

Garlic improves one’s immune system, reduces the risk of liver injuries, decreases blood pressure, and maintains cholesterol levels. When used as medicine, they can fight colds or other viruses. 

10. Tomatoes 

Tomatoes 

Tomatoes are a good source of antioxidants and vitamins such as lycopene or vitamin C. You can eat them raw or cook them any way you’d like. On average, a medium-sized tomato contains 17 grams of vitamin C (19% of the Daily Value,) 10 micrograms of vitamin K (8% of the Daily Value) and 296 mg of potassium (6% of the Daily Value). 

Tomatoes are rich in vitamin C, known to fight inflammation and brighten the skin. Thus, to achieve healthy and smooth skin, include tomatoes in your daily diet.

Conclusion

If you wish to improve your lifestyle, adding superfoods to your diet would be extremely beneficial. Not only can you protect yourself from getting health diseases, but you can also improve your mood and be the best version of yourself. Living a healthy lifestyle isn’t difficult – all you have to do is change your diet, and you can improve your health.

Chia Seeds 101
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Chia Seeds 101 – Top 8 Health Benefits & How To Consume?

Chia Seeds 101

Who knew something as small as chia seeds could pack such a nutritional punch? Here in Singapore, where we’re always on the lookout for the next big thing in health foods, chia seeds have quickly become a must-have in everyone’s pantry. They’re not just versatile and easy to incorporate into any meal, but their health benefits are through the roof!

Chia seeds have emerged as a powerhouse of nutrition, offering an array of health benefits that can significantly contribute to a balanced diet. Packed with omega-3 fatty acids, Chia seeds can elevate your heart health, improve digestion and reduce inflammation. Perfect for topping off your breakfast or enriching your salad, chia, in all its forms, offers versatility and vast health benefits.

In this article, we dive deep into the world of chia seeds, exploring their nutritional content, health benefits, how to incorporate them into your diet, and how they compare to flax seeds.

What Are Chia Seeds?

What are Chia Seeds

Chia seeds are small, black seeds from the Salvia hispanica plant, a member of the mint family, which is native to central and southern Mexico. Notwithstanding their ancient history as a dietary staple, chia seeds have gained modern popularity as a superfood due to their impressive nutritional profile and health benefits.

Chia Seed Nutrition (Per 2 Tablespoons or 15g):

Chia Seed Nutrition Facts

Top 8 Health Benefits of Chia Seeds

  1. Enhance Digestive Health: Chia seeds are an excellent source of dietary fiber, offering about 5-6 grams per serving of 2 tablespoons. This high fiber content aids in digestion by promoting the growth of good bacteria or probiotics in the gut and ensuring smooth bowel movements. Regular consumption can help prevent constipation and maintain a healthy digestive tract.

  2. Enhance Heart Wellness: The omega-3 fatty acids in chia seeds, particularly alpha-linolenic acid (ALA), play a crucial role in cardiovascular health. These fats help to reduce blood pressure, lower triglyceride levels, and elevate HDL cholesterol, the “good” cholesterol. This combination of effects protects against heart attack, stroke, and atherosclerosis. You may read this article for more information.

  3. Strengthen Your Bones: Chia seeds are a rich source of calcium, magnesium, and phosphorus, minerals essential for bone health. To put things in perspective, about three tablespoons of chia seeds will yield more calcium than a glass of milk. This makes chia a great alternative for those who don’t consume dairy products. Together, these nutrients contribute to bone mineral density and overall skeletal health.

  4. Blood Sugar Control: Incorporating chia seeds into your diet can help regulate blood sugar levels, thanks to their high fiber and healthy fat content. These components slow down the rate at which complex carbohydrates are digested and absorbed into the bloodstream, preventing blood sugar spikes after meals. This regulatory effect can reduce the risks of metabolic syndrome and type 2 diabetes.

  5. Great For Weight Management: The combination of fiber and protein in chia seeds can significantly aid weight management efforts. Fiber absorbs large amounts of water and expands in the stomach, increasing the feeling of fullness and reducing appetite. Protein also helps promote satiety, which leads to eating less food without feeling hungry. Together, they can help control weight by minimising calorie intake.

  6. Inflammation Reduction: Chronic inflammation is linked to several health conditions, including heart disease, cancer, and autoimmune diseases. Chia seeds contain significant amounts of omega-3 fatty acids and antioxidants, which have been shown to reduce inflammation markers in the body, promoting overall health and reducing the risk of chronic diseases.

  7. Improve Energy and Metabolism: Chia seeds are packed with B vitamins, zinc, iron, and magnesium, all of which are involved in energy metabolism. Their balanced blend of protein, fats, and fiber can help stabilize energy levels throughout the day. For athletes or those looking to enhance exercise performance, chia seeds can be a beneficial supplement for sustained energy and improved endurance.

  8. Mood Enhancement: Tryptophan, an amino acid found in chia seeds, is a precursor to serotonin, a neurotransmitter that plays a key role in mood regulation. Consuming chia seeds may help improve mood and promote better sleep quality by facilitating the production of serotonin and melatonin, the sleep hormone.

How To Consume

How To Consume Chia Seeds

Chia seeds are incredibly versatile and can be easily incorporated into your daily diet. Here are a few ideas:

  • Soaked in Liquid: Soak in water or milk overnight to make a chia pudding. For a quick recipe, you can also stir and soak chia seeds in water/beverages for a short period of time (at least a few minutes) to allow the seeds to bloat and absorb water before drinking the beverage. 
  • Added to Smoothies: Blend with fruits, vegetables, and liquid of choice.
  • As an Egg Substitute: Mix with water to form a gel and use in baking. The general ratio for making a chia seed egg substitute is 1 tablespoon of chia seeds to 3 tablespoons of water. Let the mixture sit for about 5-10 minutes until it forms a gel-like consistency similar to that of a raw egg.
  • Topping: Sprinkle on yogurt, salads, or oatmeal for a nutritional boost.

    If you’re looking for more creative ways to consume Chia Seeds, check out the recipes here.

What ’s the difference between White Chia Seeds and Black Chia Seeds?

There is no major nutritional difference between the black and white seeds. Studies have shown that the difference is more related to where and how the seed was grown, the soil condition of the area, and not so much the seed colour.

Summary

Chia seeds are a nutrient-rich superfood that can enhance your health in numerous ways. From improving digestive health to boosting heart health and aiding in weight management, the benefits are as versatile as the ways to consume them. By integrating chia seeds into your daily diet, you’re not only embracing a superfood but also adopting a healthier lifestyle with a stronger immune system in the long run.

For readers in Singapore looking to improve their health and wellness, incorporating chia seeds into your diet is a simple yet effective step towards healthy eating for the whole family. Whether the seeds are added to water, smoothies or breakfast recipes, made into chia pudding, or used as a nutritious topping, the possibilities are endless. Start exploring the benefits and recipes of chia seeds today and make them a staple in your health-conscious diet.

High Blood Pressure Foods
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Killing You Slowly : High Blood Pressure

High Blood Pressure Foods

One in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), according to the National Population Health Survey in 20201. This represents a sharp increase from the 24.2% in 2017. 

When a person’s blood pressure is consistently at 140/90mmHg or higher, he/she is said to have high blood pressure. A borderline high is between 130-139/85-89mmHg. 

Hypertension is often referred to as “the silent killer” because it may show no obvious symptoms and may strike you with a sudden cardiac arrest or heart attack. Older people are usually at higher risk as the vascular system changes with age. There’s a reduction in elastic tissue in their arteries, causing them to become stiffer and less compliant. Having said that, high blood pressure in young adults and even children is not uncommon in Singapore. 

The good news is high blood pressure can be managed with dietary and lifestyle changes. It is better to prevent it from young than to treat it later in life by taking blood pressure medication for the rest of your life.  

Tips To Manage High Blood Pressure 

1. Food Choices 

(a) Reduce Fat and Sodium Intake

The average Singaporean consumes as much as 3,600mg of sodium2 daily, which is close to 2 teaspoons of salt (9g salt) . This is almost twice the WHO’s daily recommendation of 2,000mg of sodium3 (or less than 5g salt). 

If you eat out often, opt for lower-salt and less-oil food options. As much as most of us love hawker fare, many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion! Choose lower-sodium dishes, for example sliced fish bee hoon, herbal tonic soup, Teochew porridge, Thunder tea rice, economical rice with vegetables and fish (less gravy/sauce). Cut down on gravy- or sauce-based dishes such as lontong, laksa, and deep-fried foods. The gravies and sauces in hawker dishes usually have a lot of hidden sodium (and MSG) in them. 

If you prefer to prepare your meals at home, use less salt (or use lower-sodium salt) and less oil. We highly recommend choosing 1 of your daily meals to be low-in-sodium or sodium-free. The easiest way to do this without going crazy over what to eat at each mealtime is to go low-sodium for breakfast time – protein-rich oatmeals, overnight oats with chia seeds and fruit/nut toppings, smoothies with plant protein powders are easy and quick to prepare in the morning. Besides super-charging your body with an abundance of nutrients, these protein-rich breakfasts will make you feel full longer till lunch time while keeping your overall daily sodium intake lower. 

(b) Increase Fiber Intake – More Vegetables, Fruits, Nuts/Seeds

Incorporate a variety of colorful fruits, vegetables, high-fiber cereals, nuts/seeds and wholegrains into your daily meals or snacks. 

Potassium, magnesium and calcium in the diet have been shown4 to be important for hypertension control. The best sources of these micronutrients come from whole foods, such as fruits and vegetables, rather than supplements. We recommend sweet potatoes, bananas, dried apricots, watermelon, avocado, chia seeds, moringa leaf powder, cacao powder, broccoli, spinach, yoghurt and many more. 

(c) Embrace Healthy Cooking Methods

Use non-stick cookware to minimize the need for added oils or fats. Choose grilling, baking, or steaming over frying, and enhance meals with herbs and spices rather than excessive salt.

(d) Limit Highly Processed Foods

Opt for whole foods that are minimally processed. Highly processed foods such as many frozen ready-to-eat foods in supermarkets/convenience stores often contain high amounts of sodium used as preservatives to prolong shelf life.

(e) Learn to Read Food Labels

Pay attention to saturated fat and sodium/salt content on food labels. Choose products with reduced fat, low to zero sodium content, and no added salt whenever possible.

2. Exercise As Lifestyle

A lack of physical activity is linked to high blood pressure. While exercise alone cannot compensate for an unhealthy diet, regular physical activity is vital as it lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily.

However, it is important to note that the benefits of exercise will not be realized if it is not done consistently, as a habit. You can lose gains after stopping exercise for two weeks. The standard recommendation is to have moderate exercise for 150 minutes per week (or aim for minimum 30 min a day) or vigorous exercise for 75 minutes per week. 

Enhance the health of your heart, lungs, and circulatory system through activities like brisk walking, biking, swimming, hiking, dancing, and more. Remember to do something you enjoy so that it is easier to make the exercise a lifestyle habit. 

3. Lose Extra Pounds 

Blood pressure often increases as weight increases. Being overweight can also lead to sleeping issues such as sleep apnea (disrupted breathing during sleep), which further raises blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. 

4. Get Quality Sleep & Keep Stress Levels Low

Insomnia, sleep apnea, and not getting enough quality sleep can contribute to hypertension. Avoid large meals, drinking lots of water, alcohol, caffeine closer to bedtime. Try deep breathing exercises which have been shown to be beneficial for blood pressure and stress levels5.

5. Quit Smoking

Smoking increases blood pressure: it damages your heart and your blood circulation. 

Sources/References:

  1. Singapore Heart Foundation  : https://www.myheart.org.sg/health/risk-factors/high-blood-pressure/
  2. Health Promotion Board. (2019). National Population Health Survey (NPHS).
  3. World Health Organization (WHO) A salt intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO for the prevention of cardiovascular diseases, the leading cause of death globally.
  4. NIH National Library of Medicine: Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension 
  5. NIH National Library of Medicine : Deep breathing exercise at work: Potential applications and impact.

Conclusion

It is important to get your blood pressure checked regularly as high blood pressure is typically symptomless. Once diagnosed with high blood pressure, this chronic condition will stay for life and can lead to serious health problems and sudden stroke/heart attacks. Having said that, high blood pressure can be managed and kept under control if patients make effective lifestyle changes as mentioned in this blog and take BP-lowering medications as prescribed by their doctors. It is never too late to start managing high blood pressure. Take the first step today to make a lifestyle change that matters to your heart.

Food containing vitamin C
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The Do’s & Don’ts of Vitamin C

Food containing vitamin C

Vitamin C is a essential nutrient to sustain our general health and well-being. As our bodies are unable to create this necessary vitamin on their own, we must get it from our food sources or supplements.

Why Do We Need Vitamin C?

Before we move on to the do’s and don’ts of vitamin C, let’s cover the fundamental health benefits of this essential vitamin.

To Boost Immunity

Vitamin C acts as an antioxidant in the body. Having sufficient Vitamin C daily helps reduce oxidative stress and cell damage in the body. Thus, it strengthens your immunity against various diseases and viral infections.

For Optimal Skin, Hair & Joint Health

Vitamin C promotes the production of collagen in the body. This protein is responsible for providing structure and strength to skin, bones, and connective tissues, thus promoting healthy skin, hair, and joints. Vitamin C also protects the skin from harmful sun rays. In addition, it helps maintain healthy joints and prevent inflammatory conditions such as arthritis.

To Promote Iron Absorption

Iron is very important for our body, especially for women on menstrual cycle. It helps to maintain healthy red blood cells which carry fresh oxygen all over the body. Vitamin C promotes the absorption of iron in our bodies.

How Much Vitamin C Do We Need Daily?

For normal healthy men aged 19 and above, the RDA (recommended daily allowance) is 105 mg. On the other hand, for normal healthy adult women, it is 85 mg. However, pregnant and lactating women will require higher intake. (Source: Health Hub, Singapore) 85 mg is equivalent to around 1-2 oranges or slightly more than 1/2 (half) tablespoon of Camu-Camu Berry powder .

Whole-Food Sources of Vitamin C:

• Orange (1 big whole, 79.5mg)

• Bell peppers (1 whole, 241.6mg)

• Strawberries (1 cup, 67.5mg)

• Tomatoes (1 whole, 14.2mg)

• Broccoli (Boiled, 1 cup, 119 mg)

• Nature’s Superfoods – Organic Premium Camu-Camu Berry Powder (1 teaspoon,

158 mg)

• Nature’s Superfoods – Organic Sun-Dried White Mulberries (1/4 cup, 84mg)

Do’s And Don’ts For Vitamin C

Let’s discuss the must-know do’s and don’ts of vitamin C intake.

Do’s

Take Whole-Food Vitamin C

Vitamin C complex is best obtained from whole-food sources rather than from supplements (isolated/synthetic Vitamin C pills or ascorbic acid, for example). Whole-food sources of Vitamin C naturally contain complementary nutrients that can promote the absorption of Vitamin C in the body. In comparison, isolated/synthetic Vitamin C pills (which are mainly isolated ascorbic acid) do not have the same absorption effectiveness.  Examples of good whole-food Vitamin C sources are oranges, kiwifruit, bell peppers, Camu-camu powder, etc. 

Take On An Empty Stomach

Vitamin C-rich foods have the best effect on the body when taken on an empty stomach, for example, 1 hour before a meal.

If you lead a busy lifestyle and are not able to consume sufficient fruits and vegetables in a day, boost your daily Vitamin C requirement with Organic Camu-Camu Berry Powder. Just one teaspoon of the powder is more than sufficient to meet your daily Vitamin C requirement. You can mix the powder into honey water, juice, etc as a daily immunity/beauty drink!

Don’ts

Be aware of the following factors to get the best results from taking vitamin C.

Don’t Overdose

Too much of a good thing becomes a bad thing. More than 1,000 mg/day of Vitamin C is considered an overdose. For this reason, you should avoid excess intake. Otherwise, you may face the following issues:

  • Digestive Problems: Too much Vitamin C can lead to digestive issues like diarrhoea, stomach cramps, nausea, etc.
  • Interfere With Medications: An overdose of Vitamin C may affect the safety and efficacy of oestrogen therapy. It may be detrimental for patients with diabetes, kidney stones or kidney dysfunction.

Please Note: Always talk to your doctor first before taking any high-dose Vitamin C on a long-term basis, especially if you have any underlying medical conditions.