VITAMIN C – THE BEST WAY TO INCREASE IT

Vitamin C, also known as ascorbic acid, is one of the most well-known and widely discussed vitamins, thanks to the many benefits it offers the human body and the important role it plays in nutrition.

It’s one of the few vitamins that has actually influenced history. Its deficiency has caused more deaths than any other single nutritional factor. How? Through a disease called scurvy, caused by a lack of vitamin C.

Scurvy was most common among sailors who didn’t have access to fresh fruits and vegetables for extended periods. The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. Smokers require an additional 35 mg per day.

Foods particularly rich in vitamin C include:

? Fruits
✔️ Avocado
✔️ Kiwi
✔️ Watermelon
✔️ Lemon
✔️ Apple
✔️ Berries
✔️ Banana
✔️ Melon
✔️ Oranges
✔️ Peach
✔️ Grapes
✔️ Strawberries

? Vegetables
✔️ Cucumber
✔️ Artichoke
✔️ Corn
✔️ Carrot
✔️ Red pepper
✔️ Zucchini
✔️ Cauliflower
✔️ Onion
✔️ Cabbage
✔️ Parsley
✔️ Peas
✔️ Broccoli
✔️ Tomato
✔️ Spinach
✔️ Asparagus

What are the benefits of vitamin C?

✔️ The most well-known role of vitamin C is that it protects the body from infections and speeds up the healing of wounds (immune system support). But let’s explore the other ways it protects the body and what additional benefits it offers. It is essential for the production of collagen, the main structural protein found in connective tissues, resulting in firmer and more radiant skin.

✔️ Vitamin C acts as a natural antihistamine, helping to reduce unpleasant cold symptoms such as inflammation, nasal congestion, and aches. Allergic reactions may also be managed through its antihistamine action.

✔️ Vitamin C increases the production of lymphocytes, white blood cells that defend the body against harmful invaders like infectious bacteria and viruses. It is a powerful antioxidant that protects the body from oxidative stress caused by free radicals.

✔️ In addition, it helps regenerate glutathione and depleted vitamin E, while also activating enzymes that seek out and destroy free radicals. Vitamin C has been shown to reduce blood pressure and therefore the risk of hypertension and serious health issues such as cardiovascular disease.

✔️ It supports the proper dilation of blood vessels, which leads to better blood circulation and reduces the risk of conditions like atherosclerosis, congestive heart failure, and angina (insufficient blood supply to the heart causing chest pain).

✔️ It significantly lowers lead levels in the blood. This is especially important for children living in urban areas, as studies show that lead toxicity can cause developmental and behavioral problems such as learning difficulties and reduced IQ.

✔️ It plays a role in hemoglobin production and enhances iron absorption from food. Vitamin C also helps produce L-carnitine, which the body uses to burn fat for energy.

✔️ Vitamin C levels can influence mood and overall mental health, as it is necessary for the production of key neurotransmitters, including dopamine, norepinephrine, and epinephrine.

✔️ It helps fight certain types of cancer, such as esophageal, pancreatic, and cervical cancer. Vitamin C intake has also been shown to help prevent cataracts by increasing blood flow to the eyes.

Vitamin C and cooking: what to watch out for

Finally, it's worth noting that vitamin C is water-soluble and sensitive to heat, which should be taken into account when preparing food.

Raw vegetables are preferable to cooked ones. But if cooking is necessary, for example, with broccoli, steaming is better than boiling.

If you do need to boil vegetables, try not to leave them in the water for too long, as vitamin C (being water-soluble) will dissolve into the water and most likely end up down the drain.

Source: Mednutrition