Your dietitian: Dental health and Vitamin C

Think vitamin C is only needed for a strong immune system? Think again. Besides being used by our immune system, vitamin C is vital for strong, healthy gums and teeth. Since March is both National Nutrition and Dental health month, now is a good time to shine a light on the importance of eating vitamin C-rich foods for dental health. While most people know that milk (calcium) builds strong bones and teeth, few people realize that vitamin C is just as important. Vitamin C is needed for the production of the protein collagen. Collagen is what gives our gums strength and elasticity. In addition, collagen is the main protein in the connective tissue in our gums. This connective tissue holds our teeth in the gums and connects them to the jaw. Without adequate vitamin C, collagen cannot be made. Strong gums are vital for keeping our teeth. Many studies have shown that a lack of collagen is linked to a loss of teeth. Collagen also gives strength to the walls of the blood vessels in our gums. An inadequate intake of vitamin C can result in inflamed, bleeding gums. Chronic gum inflammation (gingivitis) increases the risk of heart disease. It's also linked to Alzheimer's disease. Thus, eating plenty of vitamin C-rich foods is not just important for healthy gums, but also for heart and brain health. Vitamin C rich foods While citrus foods such as navel oranges, grapefruit and mandarin oranges are rich in vitamin C, they aren't the richest sources. Surprisingly, golden kiwifruit, red peppers and strawberries are even higher in vitamin C. Other great sources of vitamin C include broccoli, Brussels sprouts, V-8 juice, green kiwifruit, green peppers, cantaloupe, cauliflower and cabbage. In addition to vitamin C, foods contain hundreds of phytonutrients (plant nutrients) that act as antioxidant/anti-inflammatory agents and work with vitamin C to produce health benefits. For example, oranges contain more than 300 various phytonutrients. Therefore, foods deliver many more health benefits than multivitamins or supplements. Research has found that berries, including strawberries, are especially beneficial for building collagen due to their high amounts of the antioxidant anthocyanins. Anthocyanins strengthen the collagen fibers in connective tissue by forming a 3D-matrix. Anthocyanins are found in the dark pigment of berries (such as blueberries, blackberries and dark red strawberries.) So, this spring, indulge in a bowlful of red, ripe strawberries atop your oatmeal, dry cereal, yogurt, ice cream or salad. Or in a fruit salad, or as dessert or snack topped with whipped topping. For a refreshing drink, try making a delicious smoothie using fresh or frozen strawberries. Whereas heat destroys both vitamin C and anthocyanins, freezing preserves fruit's nutrients. Another delicious way to get vitamin C is Chinese stir fries made with red and green peppers and/or broccoli — such as Cantonese chicken with peppers and broccoli, or beef and broccoli. (See recipe.) Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Strawberry banana smoothie 1 ripe banana, sliced and frozen 1 cup whole strawberries (if berries are large, slice in half) ¾ cup vanilla yogurt ½ cup orange juice Place all ingredients into a blender. Process until smooth. Enjoy! Makes: 1 serving Nutrition Note: This delicious smoothie provides 100 percent of the recommended intake for vitamin C. SOURCE: www.usda.gov Easy Beef and Broccoli Stir Fry Sauce: ½ cup water, divided 2 tablespoons cornstarch ½ teaspoon garlic powder or about 2 cloves garlic, grated 5 tablespoons low sodium soy sauce 2 tablespoons (dark) brown sugar ¾ teaspoon grated fresh ginger (not packed) or 1 teaspoon ground ginger 1 tablespoon sesame seed oil Stir fry: About 2 tablespoons oil for stir frying, divided 5 cups broccoli florets, cut into small bite-sized pieces 1 small (or ½ large) sweet onion, cut into small wedges 1 pound sirloin steak, trimmed of fat, cut into thin 3-inch strips Garnish: Toasted sesame seeds (optional) Place steak in freezer for about 30 minutes so it can be easily sliced thinly. Meanwhile, prepare sauce in a large glass measuring cup or bowl. Mix cornstarch into ¼ cup COLD water. Stir until dissolved. Add remaining sauce ingredients and ¼ cup of hot water. (Make water hot to dissolve brown sugar.) Mix well until sugar dissolves. Set aside. Cut up broccoli and onion. Heat a large wok or skillet with about a teaspoon of oil. Add broccoli with 1 to 2 tablespoons water. Cover tightly to steam broccoli for 3 minutes. Remove broccoli to a large bowl. Add onion to skillet with another teaspoon of oil. Stir fry until soft, about 5 minutes. Remove onion and place in bowl with broccoli. Add a tablespoon of oil to skillet and heat on medium-high. Add beef to skillet and cook for about 2 minutes per side, or until done. Add prepared sauce to skillet. Stir and cook for about 2 to 3 minutes to thicken sauce. Add broccoli and onion to skillet. Toss to coat evenly. If desired, sprinkle tossed sesame seeds on top. Serve over cooked rice. Makes: 4 servings SOURCE: Based on recipe from www.food.com with modifications by Phyllis Molnar Honey Fruit Toss Pineapple chunks (canned in its own juice or fresh) Navel orange, peeled, sectioned and diced Banana, peeled and sliced Kiwifruit, peeled, halved and sliced Strawberries, washed, hulled and quartered About 2 tablespoons lime or orange juice About 1 tablespoon honey Combine all fruits into a large serving bowl. In a small bowl, mix juice and honey. Pour juice mixture over fruit. Toss gently to combine. Makes: Any amount of fruit may be used, depending on the number of servings desired. SOURCE: Based on recipe from Dole Foods Top sources of vitamin C (in order of amount) Zespri Sun gold kiwifruit Red bell peppers Strawberries Broccoli Navel oranges/orange juice Brussels sprouts V-8 juice Grapefruit juice Green kiwifruit Green peppers Cantaloupe Cauliflower