Vitamin C is an essential nutrient for many physiological processes. Vitamin C is a potent antioxidant that destroys free-radicals. Vitamin C is also needed to support the activation of the immune system. The regulation of cellular clean-up and recycling, such as autophagy and apoptosis, requires Vitamin C. [1]
Two time Nobel prize-winning chemist Linus Pauling popularized the therapeutic benefits in the 1970s when he observed that megadoses of Vitamin C helped to prevent cold symptoms. He later built upon this research and hypothesized that Vitamin C could help prevent cardiovascular disease, cancer, and early aging. More research is currently being conducted on the benefits of megadosing Vitamin C.[1]
Humans are one of the only species that cannot synthesize Vitamin C, so we must consume it in our diet. Oranges often get most of the credit for being Vitamin C rich, but there are better options. These are the top 3 foods to enhance your Vitamin C levels:
- Kiwifruit: One kiwi contains 65-90% of the daily adult requirement, and kiwi’s reduced the severity and duration of upper respiratory tract infection symptoms.[2] Kiwi’s are a low glycemic index food as well.
- Broccoli: Broccoli is a cruciferous vegetable that helps with detoxification and contains 75-90% of the daily adult Vitamin C requirement. [3]
- Strawberries: Another fruit with a low glycemic index and glycemic load fruit! Ten strawberries contain 108 mg of Vitamin C. Research has shown that consuming strawberries, combined with other Vitamin C-rich foods, decreases the development of Alzheimer’s. [4]
References
[1] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
[2] Hunter , Denise. “Consumption of Gold Kiwifruit Reduces Severity and Duration of Selected Upper Respiratory Tract Infection Symptoms and Increases Plasma Vitamin C Concentration in Healthy Older Adults.” Consumption of Gold Kiwifruit Reduces Severity and Duration Of, 3 Apr. 2020, www.greenmedinfo.com/article/consumption-gold-kiwifruit-reduces-severity-and-duration-selected-upper-respir.
[3]Egner, Patricia A., et al. “Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage: Results of a Randomized Clinical Trial in China.” Cancer Prevention Research, American Association for Cancer Research, 1 Aug. 2014, cancerpreventionresearch.aacrjournals.org/content/7/8/813.long.
[4]Agarwal, Puja, et al. “Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk.” MDPI, Multidisciplinary Digital Publishing Institute, 14 Dec. 2019, www.mdpi.com/2072-6643/11/12/3060/htm.