Looking for more Vitamin C?This fruit may be your answer

A new study finds that increasing your intake of kiwi fruit may help eliminate your need for vitamin C supplements.

The new study was published last month food, Research has found that eating two SunGold kiwis per day for six weeks can increase your daily intake of ascorbic acid (or vitamin C) by 150 mg.

Researchers note that daily intake of this level of vitamin C eliminates the need for vitamin C supplements and has multiple health benefits.

Kiwis are known to boost your immune system, Laura Purdy, MD, MBA, board-certified family medicine physician, tells us healthy. During cold and flu season, having a strong immune system is key to helping protect yourself from viral infections.

While this study on the effects of eating kiwi fruit every day was small, consisting of just 24 healthy men between the ages of 25 and 60 with no history of type 1 or type 2 diabetes or glucose intolerance, the results were There is hope.

Not only did the participants increase their vitamin C levels, but also their fiber intake, and their inflammatory and metabolic biomarkers were not negatively affected.

This means that consuming kiwi fruit every day is safe and will not cause any adverse effects on your metabolism unless you are allergic to it. Purdy explains that, interestingly, allergies to kiwi are not uncommon.

She says it’s important to talk to your doctor if you notice any allergy symptoms. This includes a scratchy throat, vomiting, swelling of the tongue, difficulty swallowing, hives, and difficulty breathing.

Here’s how daily consumption of kiwi fruit can increase your vitamin C levels and positively impact your overall health.

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Kiwi fruit has a high vitamin C content.

When most people think about increasing their vitamin C, they might consider eating more oranges or adding supplements to their diet.

But Jacqueline Wyman, MS, RDN, CDN, a registered dietitian and owner of Jacqueline Wyman Nutrition LLC in Westchester, N.Y., says the SunGold kiwithe kiwi used in this study has the highest amount of vitamin C per gram. .

Wyman says adding one to two kiwis a day will ensure you’re getting the recommended amount of vitamin C.

She explains that in addition to being high in vitamin C, kiwi snacks can replace less nutrient-dense snacks, improving overall nutrition and health.

According to Wyman, SunGold kiwifruit contains 130 milligrams of vitamin C per 80 grams. The green variety contains 70 mg of vitamin C and is slightly smaller.

If you like kiwi fruits, they’re a great source of your daily vitamin C needs, she says.

There is limited research on whether kiwi fruit’s high levels of vitamin C can prevent colds or flu.

The idea of ​​taking high doses of vitamin C to prevent the common cold originated in the 1970s, when scientist and researcher Linus Pauling speculated that taking 1,000 milligrams of vitamin C daily could reduce the incidence of colds by about 45 percent. .

However, other clinical studies since then have failed to demonstrate its efficacy.

Still, researchers did find in a 2012 study that eating kiwi may shorten the duration of a cold.

Scientists found that people who ate four golden kiwis a day experienced less congestion and sore throats than a control group. Participants who ate kiwi fruit daily also noted that they recovered from cold symptoms more quickly than those in the control group.

There are other benefits of eating kiwi fruit.

Studies have found that eating kiwi fruit regularly can increase high-density lipoprotein cholesterol (good cholesterol), reduce triglycerides, and lower blood pressure. And, golden kiwis, in particular, can help people with anemia increase their iron levels when consumed with iron-rich foods.

Incorporating kiwi fruit into your daily routine this winter is a practical way to get your vitamin C in, Wyman says, because small doses are more easily absorbed than larger doses (such as supplements).

She recommends people plan to eat kiwi as part of a midday snack or dessert, along with other fruits and vegetables that are high in vitamin C.

Wyman says getting vitamin C from a variety of fruits and vegetables is better than taking supplements because they offer many other benefits compared to a single vitamin.

Interestingly, in studies of vitamin C and disease prevention or treatment, [researchers] She says it’s difficult to separate the benefits of vitamin C from the synergistic effects of all the ingredients in fruits and vegetables, such as fiber, folate, magnesium and potassium.

If you want to take a vitamin C supplement but don’t like kiwis or are allergic to them, you can also find vitamin C in several other foods.

Wyman explains that bell peppers of all colors except orange contain significant amounts of vitamin C, with orange bell peppers having the highest levels.

You can also get decent amounts of vitamin C from kale, broccoli, Brussels sprouts, cabbage, strawberries and pineapples, she says.

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