why is it important for our health?
Vitamin C is a nutrient that the body needs in small amounts to function and stay healthy. It helps fight infections, heal wounds and keep tissues healthy. New studies have shown that vitamin C is even more potent than previously thought.
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin naturally present in some foods, added to others and available as dietary supplements. Humans, unlike most animals, are unable to synthesize vitamin C endogenously. It is therefore an essential food component. Vitamin C is necessary for the biosynthesis of collagen, L-carnitine and certain neurotransmitters. It is also involved in the metabolism of proteins. Collagen is an essential component of connective tissue, which plays a vital role in healing wounds. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants in the body, including alpha-tocopherol.
Vitamin C and diabetes
One of the most common vitamins, vitamin C is found in many medicines, dietary supplements and cosmetics. The vitamin C tablets we drink to boost our immunity may be a new treatment for type 2 diabetes. Australian scientists have found that a daily intake of 500 mg of vitamin C reduces blood sugar levels in people who are prone to the disease. The results of these studies show a reduction of up to 36% in blood glucose after feeding.
The study also includes patients with hypertension and prehypertension. After a two-month daily vitamin C intake, a sustained normalization of blood pressure was observed in half of the hypertensive patients and more than three quarters of the pre-hypertensive patients. The researchers who conducted the study pointed out that vitamin C was not a treatment for diabetes or hypertension in itself. But its daily use dramatically improves the condition of patients and is a great way to keep blood glucose and blood pressure within healthy limits.
Tablets and foods
And why is it recommended to take pills? To get the 500 mg dose of vitamin C you will need huge amounts of citrus fruits and other vegetables. For this, it is more convenient for patients to take vitamin C in tablet form. It is known that the vitamin is soluble in water and that the excesses are evacuated by the urine. This is rarely mentioned in case of overdose of this vitamin. Vitamin C is in the form of syrup, ampoules, tablets and capsules. Smokers are at risk of deficiency of this vitamin. Indeed, tobacco neutralizes all the vitamins in the body.
Tablets are the only way to get 500 mg of vitamin C, but that does not mean you should not eat foods that are rich in this vitamin. If you take pills and eat in parallel, foods that have significant amounts of this vitamin, then you will further enhance its positive effects on your body.
What are the foods rich in vitamin C?
When one thinks of foods containing large amounts of vitamin C, one always imagines either lemon or orange. But you will be surprised that these are not the most powerful foods at all. The winner of all is the red pepper, but still ...
Red peppers are at the top of the rankings. Half a cup of red pepper contains 95 mg of vitamin C. Green pepper has 60 mg. Loaded with antioxidants, peppers are also rich in vitamin B6 and B9.
Peppers are a very powerful source of vitamin C. They contain 242 mg of vitamin C per 100 grams. Therefore, a green pepper provides 121% of the recommended daily intake, while a red pepper provides 72%.
Orange is the first fruit that is associated with vitamin C. An orange contains indeed 70 mg of this vitamin. Oranges are also a good source of fiber, thiamine, folate and antioxidants.
Rich in vitamin and antioxidant compound, grapefruit is very beneficial for health. It is not only very rich in vitamin C (60 mg per grapefruit), but also contains group B vitamins, vitamin A and minerals.
Originally from China, the kiwi is one of the richest foods in vitamin C. A medium-sized kiwi contains about 64 mg. One study showed that consuming two kiwifruit a day normalizes vitamin C levels in just one week.
Everyone knows that broccoli is good for you. Raw broccoli contains almost 90% water, 7% carbohydrates, 3% protein and almost no fat. A 1/2 cup (45 grams) serving of raw broccoli provides about 70% of the daily value of vitamin C. Broccoli also contains vitamin K, vitamin B9, potassium, manganese and iron.
Who does not like strawberries? Sweet and sweet, strawberries are the perfect dessert in the spring. Good news ! They are not only the favorite fruit of many, but also have significant amounts of vitamin C.
Tomatoes are a good source of fiber, providing about 1.5 grams per tomato of medium size. A medium-sized tomato can provide about 28% of the recommended daily vitamin C dosage. It also contains potassium, vitamin K and vitamin B9.
Spinach is rich in vitamin A, C, K, B9, but also iron and calcium.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, or 11% of the recommended value per day. It also helps absorb iron found in plants.
Brussels sprouts also find their place in the ranking. It is not only rich in vitamin C, but also in antioxidants. Brussels sprouts also contain vitamin K and A.
Known as a significant source of vitamin C, melons are more sweet and sweet. It also contains vitamin B6, potassium and magnesium.
Cauliflower is an extremely healthy vegetable that is an important source of nutrients. Cauliflower is very low in calories but rich in vitamins. In fact, cauliflower contains almost all the vitamins and minerals you need. It is not by chance that it is part of the list of fruits and vegetables most beneficial to health. Apart from significant amounts of vitamin C, it also contains vitamin K, vitamin B9 and B6, fiber and minerals.
Diet is the key to good health.Potatoes are a versatile vegetable and a staple of many foods. They are relatively inexpensive, easy to grow and contain a variety of nutrients. Excellent source of vitamins and minerals. A medium-sized potato contains 28% of the recommended daily amount of vitamin C. It is also a source of vitamin B6, potassium, manganese and magnesium. Potatoes are rich in compounds such as flavonoids, carotenoids and phenolic acids.
Green peas are a popular vegetable. They are also very nutritious and contain a good amount of fiber and antioxidants. Green peas are a good dietary source of vitamin B6 and C. Peas also contain just about all the vitamins and minerals you need, in addition to a significant amount of fiber.
But still …
Further research is underway to determine whether vitamin C may help prevent or delay the development of certain cancers, cardiovascular diseases and other diseases in which oxidative stress plays an important role. In addition to its biosynthesis and antioxidant functions, it plays an important role in immune function. It also improves iron absorption in plant-based foods. Inadequate vitamin C intake leads to scurvy, characterized by fatigue or fatigue, general weakness of the connective tissue and capillary fragility.
Diet: the key to being healthy?
Vitamin C is just one of many. Many people also have vitamin B12 deficiency. A rich and balanced diet is necessary to be in good health. The deficiency of some vitamins can cause many health problems. Having a rich menu, eating enough fruits and vegetables, less carbohydrates and meats, are just the first steps to a healthier life. One thing is certain and certain, vitamins, minerals and fibers are essential. And even the best vitamins in the world can not replace a healthy and balanced diet.