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November 16, 2021

Health

HOW TO GET THE MOST FROM VITAMIN C

VITAMIN C;

Vitamin C is a water-soluble vitamin that’s present in many foods, notably fruits and vegetables. It’s well recognized for being a potent antioxidant and having favorable impacts on skin health and immunological function. It’s also necessary for collagen formation, connective tissue, bones, teeth, and your tiny blood vessels. The human body cannot generate or store vitamin C. Therefore, and it’s vital to drink it consistently in suitable amounts. The current daily dose (DV) for vitamin C is 90 mg which is fulfilled by liposomal vitamin C. Deficiency symptoms include bleeding gums, recurrent bruising and infections, poor wound healing, anemia, and scurvy.

HOW GET VITAMIN C?

Here are some tips for getting the most vitamin C out of your daily diet:

Grapefruit is one of the most excellent fruit sources of vitamin C, with roughly 88 milligrams of the good stuff. And, because this crucial vitamin is water-soluble, it is necessary to receive it regularly through food (or drink). Water-soluble vitamins don’t keep around very long in our systems. The body absorbs what it needs at the time, and the excess is flushed out in your urine. (Fat-soluble vitamins persist considerably longer.

Eat your fruits and veggies raw whenever possible. When you prepare them, you deprive the meal of some of its critical nutrients. Cooking significantly affects water-soluble vitamins, such as vitamin C.

Keep a dish of vitamin-C-rich fruit in the house for snacking. A grapefruit for breakfast is not a bad idea. You may also consider eating more oranges, mangos, and kiwifruit.

Have a light lunch with a side of crudité. Raw broccoli and red peppers are solid in this potent antioxidant.

Eat more fermented veggies. One dish of kimchee (a traditional Korean cuisine made of fermented cabbage) contains nearly half of the recommended daily dose of vitamin C. Sauerkraut is also an excellent alternative; just be sure you get it in the refrigerated area. In addition to vitamin C and other vitamins, kimchee and sauerkraut also include gut-strengthening bacteria.

 KAKADU PLUMS

The Kakadu plum is an Australian natural superfood providing 100 times more liposomal vitamin C than oranges. It possesses the most significant known concentration of vitamin C, with up to 5,300 milligrams per 100 grams. Just one plum provides 481 mg of vitamin C, which is 530 percent of the DV. It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may aid eye health.

 ACEROLA CHERRIES

Just one-half cup of acerola cherries gives 913 percent of the necessary DV for vitamin C. The fruit may potentially have cancer-fighting capabilities, although human-based research is scarce.

 ROSE HIPS

The rosehip is a tiny, sweet, tart fruit from the rose plant. It’s loaded with vitamin C. Approximately six rose hips offer 119 mg of vitamin C or 132 percent of the DV (10). (10). Vitamin C is essential for collagen formation, which preserves skin integrity as you age. Studies have shown that vitamin C decreases UV damage to the skin, decreasing wrinkles, dryness, and discoloration and enhancing its overall look. Vitamin C also improves wound healing and inflammatory skin diseases like dermatitis.

SWEET YELLOW PEPPERS

The liposomal vitamin C content of sweet or bell peppers rises as they develop. Just one-half cup (75 grams) of yellow peppers delivers 137 milligrams of vitamin C, or 152 percent of the DV, which is double the amount found in green peppers. Consuming adequate vitamin C is vital for your eye health and may help guard against cataract advancement. Research in over 300 women revealed that those with greater vitamin C intakes had a 33 percent decreased risk of cataract advancement than those with the lowest intakes.

THYME

Thyme provides more vitamin C than other culinary herbs with 160 milligrams per 100 grams. One ounce of fresh thyme offers 50 percent of the DV for vitamin C. Thyme, and other foods strong in vitamin C enhance your immune.

MUSTARD SPINACH

One cup of raw chopped mustard spinach offers 195 mg of vitamin C or 217 percent of the DV. Even though the heat from cooking diminishes the vitamin C content in foods, one cup of cooked mustard greens still offers 117 mg of vitamin C or 130 percent of the DV. As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.

BROCCOLI

Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli contains 51 milligrams of vitamin C or 57 percent of the DV. Numerous observational studies have demonstrated a probable relationship between consuming sufficient of vitamin-C-rich cruciferous vegetables and less oxidative stress, enhanced immunity, and a decreased risk of cancer and heart disease. One randomized research offered 27 young men who were frequent smokers a 250-gram dose of steamed broccoli with 146 mg of vitamin C per day. After ten days, their levels of the inflammatory marker C-reactive protein were fallen by 48 percent.

PAPAYAS

One cup (145 grams) of papaya offers 87 milligrams of vitamin C or 97 percent of the DV. Liposomal vitamin C also helps memory and has significant anti-inflammatory benefits in the brain. According to the doctor, 20 persons with mild Alzheimer’s were given a concentrated papaya extract for six months. The results revealed lower inflammation and a 40 percent reduction in oxidative stress.

CONCLUSION;

Vitamin C is required for optimal health. Because it is rich in many plant foods, eating a balanced diet that includes a range of fruits and vegetables generally supplies all the vitamin C they require. People who seek to enhance their liposomal vitamin C consumption can do so by eating rich sources of the vitamin each day. Vitamin C is crucial for your immune system, connective tissue, heart and blood vessel function, and many other essential tasks. Not receiving enough of this vitamin might have harmful impacts on your health. While citrus fruits may be the most recognized source of vitamin C, a broad array of fruits and vegetables are high in this vitamin and may even exceed the quantities found in citrus fruits. A diet rich in liposomal vitamin C is a vital step toward good health and illness prevention.

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