“There’s no need for any fortification kung alam ng mga tao ang tamang diet, at dapat naa-afford nila ‘yung ganong diet,” ( if people only knew the proper diet and of course, they can afford such diet) she said.

Mia stressed that instead of supplements, everything can be obtained by eating the right kinds of food.

Even when she was a community doctor in the Cordillera region and in the Visayas islands, Mia never advised people to take supplements. She said that only those with deficiencies should take supplements to facilitate their recovery.

“Sa pagkain ng tama, magiging malakas ang resistensya,” she said, “Kaysa bumili kayo ng vitamins, kumain kayo nang tama. Eh kung wala na kayong pambili ng vitamins, eh di wala na rin kayong supplement.” (If you eat the right kinds of food, you can build your body’s resistance. Instead of buying vitamins, you just have to eat right. If you depend on vitamins and run out of money, you won’t have your supplements.)

Unfortunately, she said people sometimes think that the solutions to their problems are expensive and hard to find.

Malunggay, the resistance booster

Aside from oranges and lemon, which are expensive, or some seasonal fruits (see table), one excellent source not only of vitamin C but other nutrients as well is the common malunggay..

Malunggay, known as Moringa in the English name and Sajina in India and South East Asia, grows everywhere in hot tropical climate. Scientifically known as Moringa oleifera Lamk, it is one of the world’s most useful plants and is available throughout the year.

The leaves, pods and flowers of this versatile tree are all edible, each with its own flavor. For higher vitamin C content, malunggay leaves or pod should be served fresh. But it could also be served in powder form, for use as food supplement, and could even mixed with other products like the sweet polvoron (milk pastry).

An ounce of malunggay has the same Vitamin C content as seven oranges

An important function of vitamin C not known to many is its being an antioxidant. In fact, it has been recognized and accepted by the United States Food and Drug Administration (FDA) as one of the four dietary antioxidants, the others being vitamin E, beta-carotene and selenium.

A dietary oxidant is a substance in food that significantly decreases the adverse effects of harmful chemicals.

Initial signs of Vitamin C deficiency are general weakness, irritability, lack of appetite and lowered resistance to infection. Severe vitamin deficiency results in scurvy, characterized by bleeding, swollen gums, and loose teeth. On the other hand, occasional adverse effects like diarrhea and gastrointestinal disturbances have been noted in intakes higher than 2000 milligrams (mg).

Aside from vitamin C, Mia said that vitamins A, B, D, E, zinc, and magnesium found in green leafy vegetables also help boost the body resistance.

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