A vegetable is a fruit, which has more vitamin C than an orange

This article was previously published on August 8, 2020 and has been updated with new information.

Vitamin C has always been important for immune function, but COVID-19 has caught the eye of this vitamin in a big way. While people are rushing to buy citrus fruits, there is actually another fruit that contains more vitamin C than any other: red bell peppers.

You have read correctly. Red bell peppers are often classified and cooked as a vegetable, but because they contain seeds, they are botanically classified as a fruit. Of course, you probably don’t care much about how they can contribute to your vitamin C intake and the other health benefits that red bell peppers offer.

Vitamin C in red bell peppers

While you may immediately think of oranges or orange juice when you hear the term “vitamin C,” bell peppers — specifically sweet red bell peppers — are a much better source.

One cup of sliced ​​raw red bell peppers contains 117 milligrams (mg) of vitamin C,^first actually exceeds the current RDA for the day. For comparison, the same amount of green bell pepper contains about 74 mg.² According to a comparative study in the September 2012 issue of the Journal of Food and Agricultural Sciences,³ Those numbers even go up if you choose organic bell peppers.

Researchers analyzed the amount of bioactive compounds in organic and conventionally grown bell peppers and found that organically grown peppers contained more vitamin C and higher amounts of carotenoids. such as beta carotene, phenolic acids, and flavonoids, such as quercetin.

Health Benefits of Red Bell Peppers

Many of the health benefits of red bell peppers can be attributed to the combination of bioactive compounds found in them. One red bell pepper contains 30 different antioxidants,⁴ making them one of the most nutrient-dense fruits you can eat.

Antioxidants have been shown to help fight heart disease,⁵ prevent cancer,⁶ Protects against liver disease and fights oxidative stress and inflammation.⁷ One of the notable compounds in red bell peppers is quercetin, which is known to have many health benefits. Quercetin has been shown to help reduce inflammation, pain,⁸ lower blood pressure⁹ and improve learning and memory.^ten

Of course, some of the health benefits of red bell peppers are also due to its high vitamin C content. While vitamin C is often touted for its powerful immune-boosting properties, it also has a protective effect against heart disease and early death.

Researchers published a study in the American Journal of Clinical Nutrition in June 2015 that looked at the diets and health of 97,203 people. They found that people who consumed the highest amounts of fruit and vegetables had a lower risk of developing heart disease and early death than those with the lowest intakes.¹¹

The researchers concluded that this benefit could be driven by the high concentrations of vitamin C in fruits and vegetables, as those with the highest plasma vitamin C concentrations appeared to have the greatest effect.

Vitamin C has also been linked to better eye health. Oxidative stress is linked to age-related macular degeneration (AMD) and cataracts, two of the leading causes of blindness in older adults.

In a cohort study published in the Journal of the American Medical Association in December 2005, researchers found that high vitamin C consumption, combined with high levels of beta-carotene, vitamin E and zinc levels above average, may reduce the risk of developing AMD. 35% increase.^twelfth

Vitamin C is also heavily involved in your nervous system. It supports your nerve cells, regulates the transmission of nerve impulses, and helps your body make catecholamines.¹³ or the hormones dopamine, norepinephrine, and epinephrine that help control your stress levels.

A February 2018 study published in the Journal of Critical Care found preliminary evidence that using vitamin C in addition to standard therapy can help fight inflammation and stabilize heart rhythms in people who are not healthy. sepsis and septic shock.¹⁴ – emergencies account for 30% to 50% of all hospitalization deaths¹⁵ and is thought to be the underlying cause of some serious complications and death in severe COVID-19 infections. Vitamin C may also be helpful for¹⁶:

How much vitamin C do you need?

Vitamin C is water-soluble, which means it dissolves in water and is transported throughout the body to your cells for immediate use. Your cells take what they need and whatever is left is excreted from your body in the urine. Unlike fat-soluble vitamins, your body doesn’t store any extra for later use. Your body also cannot make vitamin C on its own. That means you need to get enough from your diet every day.

The current recommendation for vitamin C is 75 mg per day for adult women and 90 mg per day for adult men.¹⁸ Although daily doses of several hundred mg per day make sense for many people, there is evidence that higher doses, i.e. over 1,000 mg per day, may be better for fighting viruses such as the common cold. .¹⁹ and Epstein-Barr²⁰ and as part of cancer treatments.²¹

Other sources of vitamin C

One cup of sliced ​​red bell peppers provides more than the current RDA for vitamin C, but if you want to increase your intake even more, there are plenty of other fruits and vegetables that are also great sources of vitamin C. great.

One of the most vitamin C-rich fruits available is acerola or Barbados cherries,²² provides 1,644 mg of vitamin C per cup.²³ Compare that to an average orange, which contains about 69.7 mg of vitamin C.²⁴ Other fruits and vegetables that are especially rich in vitamins include²⁵:

Vitamin C Supplement

Supplements are also an option, but it’s best to get what you need from a variety of fruits and vegetables. When you eat fruits and vegetables, you’re not only getting natural, easily absorbed vitamin C, but you’re also getting dozens of other super nutrients, like antioxidants and phytochemicals, that help fight chronic disease , reduce inflammation and help eliminate carcinogens.

However, if you have trouble meeting your needs with diet alone, you can supplement your healthy diet with liposomal vitamin C, which enhances bioavailability when compared with other supplements. other oral vitamins.

In a small study published in the June 2016 issue of Nutrition and Metabolic Insights, researchers compared liposomal vitamin C supplements with other oral vitamin C supplements,²⁶ finding that liposomal supplements increase blood levels of vitamin C more effectively than other unpackaged varieties.

That’s because liposomes envelop, or surround, vitamin C, protecting it from the harsh environment of your digestive tract, according to a July 2019 report in the Journal of Liposome Research.²⁷ This helps slow the release of vitamins from the supplement and improves absorption.

Source link