Vitamin C

 

The best source of vitamin C is oranges, a type of vitamin A that provides essential antioxidants to the body. Vitamins like this are found in many fruits and vegetables. If you’re looking to boost your antioxidant levels then it might be advisable to include more fruits and vegetables in your diet. Many fruits, including green leafy vegetables, blueberries, avocado and cantaloupe contain potent amounts of vitamins A, C and E. These antioxidants help protect the immune system, prevent free radical damage and protect cellular function.

There is also some evidence suggesting that antioxidants may lower blood pressure, lower blood sugar and manage cholesterol levels too. Vitamin C might even have an anti-inflammatory effect on cells which means you could reduce inflammation or fight inflammatory diseases, for example heart disease by lowering blood pressure. As such, it’s important to make sure you get enough amounts of these compounds in your diet. Some other sources of vitamin C include tomatoes, strawberries and citrus fruit. However, most citrus foods have been shown to have little vitamin C. So it’s important to look at the nutrient content for each type of fruit before eating. One cup of oranges produces around 18mg of vitamin C, which is less than 1% of the recommended daily intake (RDI). That includes both the juice and the pulp. For an accurate measurement the amount of vitamin C you should aim for per day is between 75–80mg of vitamin C, based on research. This equates to just one medium banana. To get the same amount as an orange you will need a total of 45 oranges. It’s difficult to avoid a slice of orange but instead opt for the whole fruit, or juice it. You would therefore need to eat an additional two medium sized bananas per day, taking into account the RDI amount (above).

Vitamin C and health

In a small trial conducted between 1980 and 2009, participants who received high doses of vitamin C showed better outcomes with respect to reducing cardiovascular risk factors, such as hypertension, lower rate of mortality, healthier arteries and improved cardiac function. In comparison to those on placebo they increased their vitamin C status from 0.7% to 3.3% after 12 months. Furthermore, there was a significant improvement in markers of vascular health. All participants had reduced rates of peripheral artery stenosis, a condition where arteries narrow. Those who received vitamin C had more favourable results from a study conducted in 2006. Participants who received more than 2mg/day saw reductions in their high blood pressure as well as improvements in various aspects of their overall health in comparison to placebo controls.

A recent review that looked at data from studies involving over 26,000 people over 11 years found that individuals with low levels of vitamin C had higher death rates and poorer overall health than those who were deficient. They were also more likely to suffer neurological disorders and mental complications. Low vitamin C can interfere with the absorption of calcium from the intestines into the bloodstream. This can lead to hypocalcaemia, a condition when bones become weak and fragile. The body needs a sufficient amount to maintain health, so ensure you include vitamin C supplements in your diet to meet your target daily intake. Another issue that contributes to a poor intake of vitamin C is its oxidation. When exposed to air, the skin is damaged, causing cracks in the skin. Not only does this affect appearance, but it might also cause respiratory problems or colds. This is particularly relevant if you live in hot climates where the sun’s rays don’t reach every inch of your body. If it’s too cool (as in winter) then it makes sense to have orange peels as an alternative. But to start you can simply buy ones that are already peeled. Alternatively, use food peelers to remove them. Depending on how much you consume, peeling oranges can take several hours depending on the ripeness of the fruit. Once peeled, it also depends on the time of year the fruit was harvested. Fresh oranges, in particular, will always be ripe, but that isn’t the case with dried ones. It can be hard to tell if oranges are fresh or not until the flesh has fully fallen off. Just leave the peel unpeeled and wait for it to fall off naturally. An unsophisticated way of preserving oranges to keep them edible. If possible try to preserve them using baking soda, bicarbonate of Soda or baking powder. You can also dehydrate the oranges and dehydrate the peel too after peeling so that you can use it again later.