Age, genetics, intake, illness, exercise, stress, sleep, alcohol and a number of other lifestyle factors all play a role in how much vitamin C you need.
Note that cooking affects the nutrient content of foods. Since vitamin C is heat sensitive and water soluble, the longer a food containing vitamin C is cooked, the more C it loses.
Vegetables rich in vitamin C
Here are some of the foods that contain vitamin C, as well as flavonoids and bioflavonoids (powerful antioxidants found in fruits and vegetables) that work with vitamin C. The following vegetables are excellent sources of vitamin C.
Peppers: A one-cup serving of chopped red peppers contains 191 mg of vitamin C.
Red and Green Bell Peppers: One red bell pepper contains 64.8 mg of vitamin C.
Dark green leafy vegetables: This includes watercress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, a cup of chopped broccoli contains 81.2 mg of vitamin C.
Potatoes: A medium-sized potato contains 17.7 mg of vitamin C.
Fruits rich in vitamin C
Citrus fruits and fruit juices are famous for their high vitamin C content, but they are not the only or even the best source. The following fruits are considered excellent sources of vitamin C:
Guava: Just one of these pink-fleshed tropical fruits provides 125 mg of vitamin C.
Strawberries: Berries are packed with antioxidants and 1 cup of sliced strawberries contains 97.6 mg of vitamin C.
Papaya: 1 cup of the diced pulp of this orange fruit provides 88.3 mg of vitamin C.
Oranges: Practically synonymous with vitamin C, a whole orange provides 82.7 mg of vitamin C.
Kiwi: Small but powerful, one kiwi contains 64 mg of vitamin C.
Blackberries: One cup of blackberries contains 30 mg of vitamin C.
Lemons: One lemon contains 34.4 mg of vitamin C, while a small lemon contains 19.5 mg. You’re unlikely to eat any of these fruits whole, but the juice provides most of that amount.
What does science say about vitamin C for specific health conditions?
It is undeniable that vitamin C is a vital compound necessary for the proper functioning of our organism. The list of diseases and conditions that vitamin C is believed to improve or prevent continues to grow, but not all claims are backed up by science.
They include Alzheimer’s disease, multiple sclerosis, Huntington’s disease and Parkinson’s disease. The authors of a review published in July 2017 in the journal Nutrients examined the literature on vitamin C and neurodegenerative diseases and found promising results for the treatment of neurological diseases in animal studies, but human studies are lacking.
Various types of cancer
While the National Cancer Institute (USA) notes that high doses of vitamin C given intravenously can improve the quality of life of cancer patients, vitamin C as a cancer treatment is not approved. A study published in the International Journal of Cancer in July 2018 surveyed 182,000 women over the age of 24 and found that the risk of breast cancer for those who consumed more than 5.5 servings of fruits and vegetables a day was lower by 11%. . While there is a link between eating lots of fruits and vegetables and reducing cancer risk, there is still no direct link between vitamin C and cancer treatment.
Eye problems like cataracts and macular degeneration
The eye has a high metabolic rate, which leads to the production of harmful free radicals that damage cells. The prevailing theory is that because vitamin C is such an effective antioxidant, a protector of molecules in the body, it may play a role in fighting free radicals that lead to eye disease. But a study published in the October 2020 issue of Nutrients found no link between cataract incidence and vitamin C intake in humans.
Psychiatric disorders, including depression and anxiety
Several smaller studies have shown an association between vitamin C and its positive effects on mood and related disorders such as depression and anxiety. Several studies cited in a review published in November 2020 in the Journal of Nutritional Biochemistry found lower rates of depression and anxiety in individuals (humans and animals) with higher levels of vitamin C. the brain, the study notes that there is “biological justification for a positive effect of vitamin C on mood,” but that more research is needed to prove that vitamin C can overcome sadness. Given the lack of evidence, it’s always best to see a medical professional for any mental health issues you’re having.
How many times have you been told to take vitamin C when you are sick? When you smell the flu coming on, taking lots of vitamin C supplements probably won’t help you stave off it. Vitamin C can help shorten the duration of a cold, but taking it preventively, research doesn’t necessarily confirm this. A 2017 study by the Department of Public Health and the University of Helsinki found that people who regularly took vitamin C before they even got sick didn’t catch colds less, but appeared to recover faster than those who didn’t take a vitamin supplement.
Better iron absorption
There is strong evidence that vitamin C helps the body absorb more iron from food, especially non-heme iron from food sources other than meat. Combining vitamin C-rich foods with iron-rich foods, such as spinach with orange slices, is especially important for vegans, vegetarians, or anemic people, as well as women of childbearing age.
Another potential benefit of vitamin C? Younger and healthier skin
You can say that vitamin C keeps you young and healthy. According to an article published October 9, 2020 in Scientific Reports, vitamin C stimulates the production of collagen, a protein that helps keep skin firm and plump. Diets rich in vitamin C are likely to have other positive skin benefits as well. Some of the benefits seen in the study include reducing scarring, preventing wrinkles, and maintaining overall skin health.
Vitamin C creams and serums have been on the market for some time, and topical applications of vitamin C seem to work best for collagen formation, although more research is needed.
* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO EVENT shall the information provided be a substitute for medical advice.
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