Age, genetics, intake, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in how much vitamin C one needs. .
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 peppers: One red pepper contains 64.8 mg of vitamin C.
Dark green leafy vegetables: This includes garden watercress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, one cup of chopped broccoli contains 81.2 mg of vitamin C.
Potatoes: A medium-sized potato contains 17.7 mg of vitamin C.
Fruits high 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 cubed flesh of this orange fruit provides 88.3 mg of vitamin C.
Oranges: Virtually synonymous with vitamin C, a whole orange provides a massive 82.7 mg of vitamin C.
Kiwi: Small but mighty, one kiwi contains 64 mg of vitamin C.
Blackberries: A cup of blackberries contains 30 mg of vitamin C.
Lemons: A lemon contains 34.4 mg of vitamin C, while a small lime contains 19.5 mg. You’re unlikely to eat either 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 body. The list of ailments and conditions that vitamin C is believed to improve or prevent continues to grow, but not all claims are backed 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. times limited and lack evidence.
While the National Cancer Institute (US) notes that high-dose vitamin C given intravenously may improve quality of life for 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 24 years and found that the risk of breast cancer for those who consumed more than 5.5 servings of fruits and vegetables per day was lower by 11%. Although there is a link between eating plenty of fruits and vegetables and reducing the risk of cancer, there is not yet a direct link between vitamin C and cancer treatment.
Eye problems like cataracts and macular degeneration
The eye has a high metabolic rate, which results in 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 November 2020 in the Journal of Nutritional Biochemistry found lower rates of depression and anxiety in subjects (humans and animals) with higher levels of vitamin C. Since vitamin C contributes to the maintenance of organs such as 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 the vitamin C can beat the blues. Given the lack of evidence, it is always best to see a medical professional for any mental health issue you are having.
How many times have you been told to take vitamin C when you are sick? When you smell the flu coming, taking lots of vitamin C supplements probably won’t help prevent it. Vitamin C may help shorten the duration of a cold, but taking it preventatively, research doesn’t necessarily back this up. 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 get fewer colds, but seemed to recover more. quickly than those who did not take a vitamin supplement.
Better absorption of iron
There is strong evidence that vitamin C helps the body absorb more iron from food, especially non-heme iron from non-meat food sources. Pairing vitamin C-rich foods with iron-rich foods, such as spinach with orange wedges, is especially important for people who are vegan, vegetarian, or anemic, as well as women of childbearing age.
Another potential benefit of vitamin C? Younger, healthier skin
It is possible to say that vitamin C keeps you young and healthy. According to an article published on October 9, 2020 in Scientific Reports, vitamin C stimulates the production of collagen, a protein that helps keep skin firm and full. Diets high in vitamin C are likely to have other positive skin benefits, too. Some of the benefits noted in the study include reducing scar formation, preventing wrinkles, and maintaining overall skin health.
Vitamin C creams and serums have been on the market for quite some time, and topical applications of vitamin C appear 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 CASE can the information given replace medical advice.
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