Vitamin C is a vital nutrient required for the maintenance of skin, blood vessels, bones and cartilage. It also shields cells against oxidative stress, which, in turn, protects against certain diseases, including cancer.
Vitamin C is also a water-soluble vitamin, that is present in many foods, specifically on fruits and vegetables. It is well known for being a powerful antioxidant and also having a beneficial effect on skin health.
Read on to discover more!
One green chilli pepper contains 109mg of vitamin C, while one red chilli pepper provides 65mg. Furthermore, chilli peppers are rich in capsaicin, the element that is the reason behind their hot taste. Capsaicin said to may have also helped lessen pain and inflammation.
Some studies support that having on tablespoon (10 grams) of red chilli powder may help increase fat burning.
Kale is a cruciferous vegetable, 1 cup of chopped raw kale delivers 80mg of vitamin C.
Even as cooking this vegetable decreases its vitamin C content, one study shows that boiling, frying, or steaming leafy greens assist in releasing more of their antioxidants. These, in turn, may help reduce chronic inflammatory diseases.
One medium kiwi provides 71mg of vitamin C.
A study in 30 healthy people aged 20–51 found that snacking on 2–3 kiwis a day for 28 days lessens blood platelet stickiness by 18% and lowered triglycerides by 15%. Consuming kiwi may reduce the risk of blood clots and stroke.
On the other hand, another study in 14 men with vitamin C deficiency, proved that daily intake of two kiwis for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C stabilized after just one week, having increased by 304%
Brocolli is another cruciferous vegetable. A one-half cup of cooked broccoli packs 51mg of vitamin C.
One study gave 27 young men who were heavy smokers a 250-gram plateful of steamed broccoli containing 146 mg of vitamin C every day. After ten days, their levels of the inflammatory marker C-reactive protein had reduced by 48%
1 cup of papaya delivers 87 mg of vitamin C.
In one study, 20 people with mild Alzheimer’s were given a concentrated papaya extract for six months. The results showed reduced inflammation and a 40% decrease in oxidative stress.
As you may know by now, a diet rich in Vitamin C is a crucial step to a healthy and fit lifestyle. And do you also know that marine collagen supplements are also rich in vitamin C nutrients? In the off chance, you wanted to go crazy and add a supplement to power up your vitamin C intake, include a healthy dose of collagen in the mix.
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