Has a beneficial effect on the entire body
Vitamin C is an integral part of our life. It seems to be one of the most popular vitamins in the whole world, and you can get it in the required amount from fruits and vegetables. Scientists now say that vitamin C may have beneficial effects on our mood, as well as improve cardiovascular health and slow cognitive decline.
Vitamin C, found primarily in fruits and vegetables, is an antioxidant, meaning it helps protect our cells from damage by neutralizing harmful molecules that are byproducts of our metabolism, as well as environmental factors such as pollution.
Vitamin C also helps maintain our bones, cartilage, skin and blood vessels and plays a key role in wound healing and immunity. Some research suggests it may also play a vital role in preventing depression, improving cardiovascular health, and slowing age-related cognitive decline.
Vitamin C is not produced or stored in the body, so we need to get it daily. But supplements may not be the best way to fill a vitamin deficiency.
A recent study published in the British Journal of Nutrition compared mood, sleep and activity levels in people who ate kiwi and took a daily vitamin C supplement. The experiment found that those who ate kiwi reported the greatest improvements in their performance after just four days of daily consumption of the fruit.
People who took the supplements experienced only slight improvements in mood until the 12th day, when Vitamin C levels were at optimal levels.
«Getting vitamin C from food sources is always best because you'll also be consuming lots of other beneficial nutrients, such as fibre, vitamins, minerals and plant chemicals, that you won't find in supplements,» says nutritionist Claire Thornton Wood, a spokesperson for the British Dietetic Association.
In the UK, the Recommended Daily Allowance (RDA) for adults is 40 mg of vitamin C per day, which you can get by eating a large orange.
This level was set in 1940 — years based on the results of a British study, the purpose of which was to establish the minimum amount of vitamin C needed by the wartime population to avoid scurvy.
Some experts believe that for real health benefits, the RDA for vitamin C should be up to 200 mg per day.
“In the US, the RDA is 90 mg for men and 75 mg for women—significantly higher.” than ours. Because it is water-soluble, any excess vitamin C that is not needed will be removed in the urine,” says nutritionist and founder of nicsnutrition.com Nicola Ludlam-Raine.
Taking too much of the vitamin in supplement form can cause stomach pain, diarrhea and flatulence in some people, and has also been linked to the development of kidney stones.
It's not just what kind of food we eat, but how we prepare it matters too. For example, when foods rich in vitamin C are cooked, up to 50% of the vitamin content can be lost, says Nicola Ludlam-Raine: “For optimal nutrient retention, choose fresh, frozen or tinned foods. Avoid boiling or baking fruits and vegetables and use methods that limit contact with heat and water, such as frying or steaming.»
British experts included several items in the list of the best foods fortified with vitamin C. Chestnuts are rich in gallic acid and ellagic acid, two anti-inflammatory compounds that increase in concentration when cooked. Fresh, canned or vacuum-packed produce can be used in fillings, sauces, fried and sprinkled on salads. Experts recommend using chestnut flour for baking and thickening soups and stews.
Vitamin C's antioxidant properties make it an excellent preservative, which is why you'll often find it in large quantities in canned meats. Red meat is also a good source of protein, but eating too much has been linked to colon cancer.
Bell peppers are one of the richest sources of vitamin C, but the content varies depending on the color. Half a green pepper contains about 53 mg of vitamin C; half a red pepper – 94 mg; Half an orange pepper has 105 mg, and half a yellow pepper will give you a whopping 122 mg of vitamin C, which is three times the recommended daily intake. It is also a good source of gut-healthy fiber and vitamin A.
Citrus fruits are rich in vitamin C, and their juices are a concentrated source of it. Vitamin C content can vary depending on how the fruit was processed and how long the drink sat on the shelf. You can try making homemade lemonade (with lemon juice, water and a little sugar).
Tomatoes—canned or fresh—contain healthy amounts of vitamin C. Add roasted red peppers to your diet, as well as beans or lentils for more fiber. The vitamin C from tomatoes will also help your body absorb the iron found in beans and legumes. Processed tomatoes are a particularly good source of lycopene, a plant pigment with powerful antioxidant properties, and a bowl of tomato soup should also be on your regular meal list.
Protein-rich foods are rarely a source of vitamin C, but mussels, clams and oysters are exceptions. A 75-gram serving of mussels contains 10 mg of vitamin C, which is a gram higher than some fruits. Shellfish are also a good source of heart-healthy omega-3 fatty acids and zinc, which are essential for healthy skin and are thought to work with vitamin C to support the immune system.
Baobab fruit powder is also included in the list Vitamin C fortified foods. Research shows that baobab is high in vitamin C and is a good source of calcium and magnesium, as well as iron. Dried baobab fruits are ground into powder, which consists of almost 50% fiber, which is beneficial for the intestines. It can be added to everything from cereals to drinks.
The list also includes cauliflower, broccoli and cabbage, baked red potatoes and frozen fruit sorbets.
Свежие комментарии