Vitamin c foods
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Vitamin C Foods: Sources, Variability, and Health Benefits
Major Sources of Vitamin C
Citrus Fruits, Tomatoes, and Potatoes
Citrus fruits, tomatoes, and potatoes are well-known sources of vitamin C. These foods are commonly consumed and provide a significant amount of this essential nutrient, which is crucial for tissue repair and overall health 5.
Kiwifruit
Kiwifruit, particularly the SunGold™ variety, is another excellent source of vitamin C. Studies have shown that consuming two kiwifruits per day can significantly improve plasma vitamin C levels and enhance overall well-being, mood, and reduce fatigue in individuals with low vitamin C levels 2.
Brassica Vegetables
Vegetables from the Brassica genus, such as broccoli, Brussels sprouts, and kale, are rich in vitamin C. These vegetables are not only economically important but also widely consumed across different cultures. They provide a substantial amount of vitamin C, which works synergistically with other bioactive compounds present in these foods to promote health 3.
Variability in Vitamin C Content
Sample Variability
The vitamin C content in foods can vary significantly, even among samples collected from the same region and source. This variability is due to factors such as crop variety, growth conditions, harvesting, handling, and storage. For instance, the amount of dehydroascorbic acid (DHAA), a form of vitamin C, can range from 10% to 20% of the total vitamin content in different foods 1.
Infant and Young Children Foods
In foods designed for infants and young children, the vitamin C content can range from 1.50 to 144 mg/100 g. Interestingly, in 50% of the analyzed foods, the measured vitamin C content was higher than the declared value, although all were within the legal limits set by the EU 7.
Health Benefits of Vitamin C
Cardiovascular Health
Vitamin C intake has been shown to improve cardiovascular health, particularly in diabetic patients. It helps lower total cholesterol levels, reduce markers of inflammation and oxidative stress, and improve endothelial function, thereby reducing the risk of cardiovascular disease 4.
Immune System and Chronic Diseases
Vitamin C is essential for a robust immune system and helps prevent DNA damage. It significantly decreases the risk of various pathologies, including cancers and degenerative diseases. However, modern food production and storage methods can reduce the vitamin C content in foods, making supplementation necessary to meet the body's needs 9.
Bioavailability and Absorption
The bioavailability of vitamin C is influenced by the food matrix, which affects its absorption and metabolism. Whole foods like kiwifruit and Brassica vegetables offer better health benefits compared to purified vitamin C supplements, likely due to the synergistic effects of other compounds present in these foods 23.
Conclusion
Vitamin C is a vital nutrient found in various foods, including citrus fruits, kiwifruit, and Brassica vegetables. Despite the variability in its content due to different factors, these foods remain essential sources of vitamin C. Consuming a diet rich in these foods can improve overall health, enhance vitality, and reduce the risk of chronic diseases. Given the challenges in maintaining adequate vitamin C levels through diet alone, supplementation may be necessary for optimal health.
Sources and full results
Most relevant research papers on this topic
Vitamin C content of foods: sample variability.
Foods containing vitamin C show a large range of vitamin content, suggesting daily analyses are necessary for precise human-diet studies.
KiwiC for Vitality: Results of a Placebo-Controlled Trial Testing the Effects of Kiwifruit or Vitamin C Tablets on Vitality in Adults with Low Vitamin C Levels
Kiwifruit consumption improves subjective vitality in adults with low vitamin C levels, while vitamin C tablets show similar but not identical effects.
RCT
Very Rigorous JournalBrassica Foods as a Dietary Source of Vitamin C: A Review
Brassica vegetables are a rich source of vitamin C, with proper management of pre- and postharvest factors influencing their vitamin C content and health benefits.
Literature Review
Highly CitedVitamin C intake potentially lowers total cholesterol to improve endothelial function in diabetic patients at increased risk of cardiovascular disease: A systematic review of randomized controlled trials
Vitamin C intake may lower total cholesterol levels and improve endothelial function in diabetic patients at increased risk of cardiovascular disease.
Systematic ReviewVitamin C (Ascorbic Acid)
Vitamin C is used to treat and prevent scurvy, but not for common cold prevention, and is generally well-tolerated.
Highly CitedIs plasma vitamin C an appropriate biomarker of vitamin C intake? A systematic review and meta-analysis
Food Frequency Questionnaire and Dietary Recall methods show a moderate relationship with plasma vitamin C levels, but this correlation may be affected by factors such as vitamin bioavailability, absorption condition, stress, food processing, and storage time.
Meta-Analysis
Rigorous JournalHighly CitedVitamin C evaluation in foods for infants and young children by a rapid and accurate analytical method.
The rapid, precise, and sensitive liquid chromatography method accurately quantifies vitamin C in infant and young children's foods, ensuring compliance with EU legislation and nutrient recommendations.
Vitamin C in Plants: From Functions to Biofortification
Increasing vitamin C content in crops can improve human health and enhance their nutritional value and stress resistance.
Highly CitedVitamin C: is supplementation necessary for optimal health?
Optimal health requires 1g daily vitamin C supplementation, along with a diet rich in fruits and vegetables, to ensure optimal health and avoid diseases.
Observational Study