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.
Two time Nobel prize-winning chemist Linus Pauling popularized the therapeutic benefits in the 1970s when he observed that megadoses of Vitamin C prevented cold symptoms. He later built upon this research and hypothesized that Vitamin C could prevent cardiovascular disease, cancer, and early aging. More research is currently being conducted on the benefits of megadosing Vitamin C.
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. 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.
- 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.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
- 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.
- 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.
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.