We all seem to love vitamin C, according to a recent survey by The Grocer, which is one of the most-purchased supplements in the UK (ranked third after vitamin D and multivitamins).
Vitamin C is found primarily in fruits and vegetables and is an antioxidant. In other words, it protects cells from damage and neutralizes environmental factors such as harmful molecules that are byproducts of metabolism and pollution.
Vitamin C also helps maintain bones, cartilage, skin, and blood vessels, and plays an important role in wound healing and immunity. Some studies suggest it may also play an important role in keeping depression at bay, improving cardiovascular health, and slowing age-related cognitive decline. Masu.
A study published in the British Journal of Nutrition found that people who ate vitamin C-rich kiwis had better mood, sleep, and activity levels than participants who took supplements.
Vitamin C is not produced or stored in the body and must be taken daily. However, supplements may not be the best way to take it.
A recent study published in the British Journal of Nutrition compared the effects on mood, sleep, and activity levels of people given either vitamin C-rich kiwifruit, supplements, or a placebo daily, and compared the effects of kiwifruit on mood, sleep, and activity levels. It was found that those who ate reported the most improvement after just four servings. day to day. People taking the supplement experienced only a slight improvement in mood until day 12, when vitamin C was at optimal levels.
‘It’s always good to get your vitamin C from food sources, as it also provides you with high amounts of other beneficial nutrients that you can’t get from supplements, such as fibre, vitamins, minerals and phytochemicals,’ says dietitian Claire.・Thornton says. Mr Wood is a spokesperson for the British Dietetic Association.
In the UK, the recommended daily allowance (RDA) for vitamin C for adults is 40mg, which you can get by eating a large orange.
This level was set in the 1940s based on the results of a British study aimed at establishing the minimum amount of vitamin C the population needed to avoid scurvy during wartime.
Some experts believe that the RDA for vitamin C should be around 200mg per day for true health benefits. “In the US, the RDA is 90 mg for men and 75 mg for women, which is significantly higher than ours,” says Nicola Ludlam-Raine, nutritionist and founder of nicsnutrition.com.
“Because it is water-soluble, any excess vitamin C that is not needed is excreted in the urine.”
Taking too much in supplement form (the NHS says up to 1,000mg a day is unlikely to cause harm) can cause abdominal pain, diarrhea and bloating in some people, and can lead to the development of kidney stones. is said to be related to.
It’s not just about what food we eat. How you prepare them is also important. For example, when foods rich in vitamin C are boiled, they can lose as much as 50 per cent of their vitamin content, says Nicola Ludlum-Raine.
“For optimal nutritional retention, choose fresh, frozen, or canned produce,” she adds. This is because frozen and canned fruits and vegetables are often stored immediately after harvest. However, avoid those soaked in salt water or sugary syrups.
She added: “Avoid boiling or baking fruits and vegetables and use methods that limit their contact with heat and water, such as sautéing or steaming.”
To find the vitamin C you need, check out our guide to the best (and often surprising) sources of vitamin C.
chestnut
50g, 13mg of vitamin C. 33% of the daily recommended amount.
Nuts tend to be low in vitamin C, but chestnuts are a notable exception.
It is also rich in gallic and ellagic acids. These two anti-inflammatory compounds increase in concentration when cooked. Fresh, in-season, or canned or vacuum-packed, they can be used in stuffings and sauces, or roasted and sprinkled on salads.
Try chestnut flour (gluten-free) for baking and thickening soups and stews.
spam light
50g, 19.25mg vitamin C. 48% of the daily recommended amount.
The antioxidant properties of vitamin C make it an excellent preservative, so canned meat products such as Spam and other types of luncheon meats and hams contain vitamin C (sodium ascorbate and (often shown) often contain large amounts of Prevents the formation of carcinogenic nitrites.
Red meat is also a good source of protein, but eating too much can lead to bowel cancer, so the NHS recommends limiting red and/or processed meat to 70g a day.
yellow pepper
Half a bell pepper, 122 mg of vitamin C. 305% of the daily recommended amount.
Bell peppers are one of the richest sources of vitamin C, but its content varies by color. Half a bell pepper contains about 53 mg of vitamin C. Half a red chili pepper, 94 mg. Half an orange bell pepper has 105 mg of vitamin C, but half a yellow bell pepper has a whopping 122 mg of vitamin C, three times the intake amount.
It’s also a great source of gut-friendly fiber and vitamin A (which maintains vision). Enjoy with hummus. Or remove the seeds, fill with rice and bake.
fresh lemonade
200ml, vitamin C 17.8mg. 45% of the daily recommended amount.
Citrus fruits are rich in vitamin C, and their juices are concentrated in vitamin C. Vitamin C content varies depending on how the fruit is processed and how long the drink has been on the shelf.
For the highest vitamin C content, try homemade lemonade (made with lemon juice, water, and a little sugar) or look for freshly squeezed lemonade in your supermarket and drink it within a few days of opening. .
Drink water after drinking lemon juice, as the acids and natural sugars in lemon juice can damage your teeth.
tomato soup
200g bowl, 15.6mg vitamin C. 39% of the daily recommended amount.
Tomatoes, canned or fresh, provide useful amounts of vitamin C. Add roasted red peppers to your own recipes to boost the vitamin C content, and beans or lentils to increase the fiber content.
The vitamin C in tomatoes helps absorb the iron found in beans and legumes.
Processed tomatoes are a particularly good source of lycopene, a plant pigment with powerful antioxidant properties, and a bowl of tomato soup also counts as part of your five-a-day intake.
mussels
75g, vitamin C 10mg. 25% of the daily recommended amount.
Protein-rich foods are rarely sources of vitamin C, but mussels, clams, and oysters are exceptions. 75g (a small bowl) of mussels contains 10mg of vitamin C, which is more per gram than some fruits.
Shellfish are also a good source of heart-healthy omega-3 fatty acids and zinc, which is necessary for skin health and is thought to work with vitamin C to support the immune system.
baobab powder
2 teaspoons, 26.6 mg of vitamin C. 67% of the daily recommended amount.
This “superfood” is available in large supermarkets and is made from the fruit of the baobab tree, which grows in Africa and Australia.
Research shows that baobab has a high content of vitamin C and is an excellent source of bone-strengthening calcium, magnesium, and iron. It is made from dried baobab fruit that is ground into a powder that is approximately 50 percent gut-friendly fiber.
Citrus powders can be blended into smoothies, sprinkled on porridge or yogurt, or mixed into stews and curries.
cauliflower rice
125g, Vitamin C 50mg. 125% of the daily recommended amount.
Cruciferous vegetables such as cauliflower, broccoli, sprouts, and cabbage are good sources of vitamin C.
Cauliflower rice is an easy way to incorporate vegetables into your diet. Make your own by grating fresh florets or buy ready-made cauliflower rice available at most supermarkets.
Sauté or steam for 5 minutes in a covered skillet and serve in place of regular rice or mashed potatoes. One serving is low in calories and provides 6 percent of your daily dietary fiber.
baked dread potatoes
1 potato, 16.6 mg of vitamin C. 42% of daily recommended amount.
Potatoes that are peeled before boiling, frying, or baking can lose up to 45 percent of their vitamin C during cooking. Potatoes baked without peeling lose about 7 percent. Make sure to also eat the skin to get as much vitamin C as possible.
Some potato skins, especially the bright red and purple ones, have been found to contain up to 12 times more antioxidant nutrients, including vitamin C, than the flesh.
mango sorbet
125g, vitamin C 19.25mg. 49% of the daily recommended amount.
Freezing has been shown to be an effective way to maintain vitamin C levels in fruits and vegetables. A fresh fruit sorbet or fruit puree lolly can help with your daily vitamin C intake and count towards your 5 daily intake.
Look for citrus fruits, mangoes, and berries, which are especially good sources of vitamin C.
Fruit is processed into a puree or juice and often has added sugar, so it’s best eaten as part of a meal or saved as an occasional treat.
