Vitamin E is a compound that plays many important roles in your body and provides multiple health benefits. In order to maintain healthy levels of vitamin E, you need to ingest it through food or consume it as an oral supplement. Read on to find out which foods are recommended sources of this essential nutrient, along with other basics to know about vitamin E.
Vitamin E is classified as an antioxidant. This means that vitamin E helps to destroy harmful compounds called free radicals that can build up in your body. Free radicals cause damage to cells through oxidative stress, and they've been linked to aging and health problems such as cancer and heart disease. Getting enough vitamin E on a daily basis may help to combat these conditions by protecting the outer membranes of your cells from free radical damage.
Photo Courtesy: Leren Lu/Photodisc/Getty Images
Vitamin E also plays an important role in your immune system and your body's ability to fight infection. At certain doses, vitamin E has been shown to stimulate the function of T cells — a type of cell that responds to pathogens that cause disease. Recent studies have shown that increasing your vitamin E intake may correlate with a stronger immune response and greater resistance to infection.
Vitamin E is present in the following whole foods:
As people age, their daily dosage recommendation for vitamin E increases. For these standard recommended daily doses, a healthy balanced diet is usually sufficient for getting the required amount of vitamin E:
Photo Courtesy: skynesher/E+/Getty Images
Birth to 6 months: 4 milligrams (mg)/day
1 to 12 months: 5 mg/day
1 to 3 years: 6mg/day
4 to 8 years: 7mg/day
9 to 13 years: 11mg/day
14+ years, including adults and seniors: 15mg/day
A person's age, gender and health conditions can help determine their recommended daily dose of vitamin E. Always consult a healthcare professional before altering your intake of vitamin E from the recommended daily dosage.
Taking Vitamin E Supplements
If it becomes necessary, such as if you become deficient in vitamin E, your doctor may advise you to start taking vitamin E supplements. Vitamin E supplements may come with some minor side effects if you take more than the recommended daily amount or if you combine these supplements with certain medications.
Photo Courtesy: Moyo Studio/E+/Getty Images
For example, vitamin E may increase the risk of bleeding if you take it with anticoagulants (also called blood thinners) like warfarin. Other medications, like chemotherapy drugs and cholesterol-lowering drugs, have potential harmful interactions when combined with vitamin E supplements. Talk to a healthcare professional before introducing daily vitamin E supplements, and be sure to discuss current medications you're taking.
Signs of a Vitamin E Deficiency
Because most people are able to get a sufficient amount of vitamin E through their normal daily diet, vitamin E deficiency is rare and typically related to an underlying health issue. For example, because vitamin E is a fat-soluble nutrient, there's a risk for vitamin E deficiency in people whose bodies are unable to absorb fat properly. Premature infants may also become deficient in vitamin E.
Photo Courtesy: LaylaBird/E+/Getty Images
When vitamin E deficiency does occur, these are some of its common symptoms:
Muscle weakness
Unsteady gait
Nerve pain or numbness
Impaired vision
Vitamin E deficiency can be detected with a blood test. It typically resolves with minor changes in your diet or the addition of vitamin E supplements. It's important to address any out-of-range vitamin E levels with your doctor. Chronic deficiencies may prevent your immune system from functioning normally.
What is vitamin C and what is its role in your body?
Foods Containing Vitamin C
Which foods contain vitamin C?
Vitamin C Deficiency Symptoms
What happens if you have low levels of vitamin C in your body?
Center
Why Is Too Much Vitamin C Bad for You? Center
Side effects of taking too much vitamin C can include diarrhea, nausea, heartburn, and stomach cramps.
Too much vitamin C is bad for you because it can cause side effects and symptoms such as diarrhea, nausea, heartburn, and stomach cramps. If you have a medical condition in which iron gets deposited in various organs of your body (hemochromatosis), taking too much vitamin C can complicate the condition.
Other conditions in which excessive amounts of vitamin C can result in negative side effects include:
Chronic kidney disease: Excessive levels of oxalate in the urine due to consumption of vitamin C supplements may be a problem for people with kidney disease due to an increased risk of kidney failure.
Kidney stones: If you develop kidney stones, it is better to avoid taking vitamin C supplements unless advised by your doctor. High levels of vitamin C can increase the risk of kidney stones.
Glucose-6-phosphate dehydrogenase deficiency (a metabolic deficiency): People with this condition may develop broken red blood cells when they consume a large amount of vitamin C.
It is unlikely that you will consume too much vitamin C from your diet. Doctors recommend that adults should get 65 to 90 mg of vitamin C per day. Excess vitamin C is removed from your body through urination. However, you still need to make sure you do not consume more than the tolerable upper limit, which is 2,000 mg in a day.
Problems of taking too much vitamin C are more likely to occur from consuming too many vitamin C supplements.
What is vitamin C and what is its role in your body?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that naturally occurs in foods.
It serves the following functions in the body:
Produces collagen: Collagen is a protein that plays a vital role in the healing of wounds.
Enhances iron absorption: Having an adequate amount of vitamin C in your diet ensures that iron from plant-based foods is absorbed well into the body.
Antioxidant: Antioxidants are substances that protect cells from damage caused by free radicals and improve immunity. Free radicals are compounds that are formed out of the oxidation process, which causes various diseases including diabetes, heart disease, and cancer.
Which foods contain vitamin C?
Vitamin C is found in abundance in fruits and vegetables, such as:
Citrus fruits
Oranges
Grapefruit
Limes
Red and green pepper
Kiwifruit
Strawberries
Broccoli
Cantaloupe
Tomatoes
Baked potatoes
Moreover, you will also find foods and drinks that have been fortified with vitamin C, which you can verify by checking food labels.
Most people will get the required amount of vitamin C from an orange or a cup of strawberries, chopped red pepper, or broccoli.
What happens if you have low levels of vitamin C in your body?
Low levels of vitamin C in the body (vitamin C deficiency) are rare in the United States. However, you should remember to consume foods that contain vitamin C daily because the vitamin does not get stored in the body and is excreted daily through urine. A condition known as scurvy can result only when you intake little or no vitamin C for many weeks.
Signs and symptoms of scurvy include:
Swollen and red gums
Bleeding from the gums
Fatigue
Poor wound healing
Muscle pain
Joint pain
Petechiae (small red or purple spots on the skin)
Joint pain
Anemia
Corkscrew hair
Loss of teeth
Depression
Conditions that can lower vitamin C levels in your body include:
Tobacco intake: Smoking and chewing tobacco lower the vitamin C level in your body.
Alcohol use disorder: People who drink alcohol frequently and in excessive amounts and have alcohol addiction often have a vitamin C deficiency.
Chronic kidney disease: Chronic kidney disease might increase your odds of developing vitamin C deficiency.
SLIDESHOW
Vitamin D Deficiency: How Much Vitamin D Is Enough?See Slideshow
Is it possible to take too much vitamin C? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030
Q. I'm 79 years old and have been taking 3,000 mg of vitamin C a day for years. I'm now uneasy about taking this amount and plan to cut back to 1,000 mg daily. Is this the right vitamin c dose? Will my body be startled by the abrupt change?
A. Cutting back on daily vitamin C is a wise decision. You've been taking much more vitamin C than you need.
Vitamin C, or ascorbic acid, plays a role in many vital functions, including metabolism and immunity. We can't make vitamin C in the body, so we need to get it from dietary sources. It's found in high concentrations in many fresh fruits and vegetables (see the chart); it's also available in most multivitamins and as a single-ingredient supplement.
Food sources of vitamin C
Food (serving size)
Vitamin C (mg)
Guava (1 medium)
165
Strawberries (1 cup)
98
Cantaloupe (¼ medium)
95
Papaya (1 medium)
95
Bell pepper, red, raw (½ cup)
95
Orange juice (¾ cup)
60
Kale (1 cup, cooked)
53
Broccoli (½ cup, cooked)
50
Bell pepper, green, raw (½ cup)
45
Tomato juice (1 cup)
45
Mango (1 medium)
30
Lemon juice (½ cup)
30
In large population studies, people who eat lots of fruits and vegetables high in vitamin C appear to have a reduced risk for various types of cancer, including cancers of the mouth, esophagus, stomach, colon, and lung. But it's not clear that these benefits come specifically from vitamin C. The Age-Related Eye Disease Study found that a daily supplement containing 500 milligrams (mg) of vitamin C, 400 international units (IU) of vitamin E, 15 mg of beta carotene, 80 mg of zinc, and 2 mg of copper can help slow the progression of macular degeneration, an age-related eye disease that causes vision loss. But we don't know what benefits, if any, are conferred by vitamin C in particular.
Many people take vitamin C supplements in unnecessarily high doses to prevent or treat various conditions for which its effectiveness is unproved. The vitamin C supplements have variously been touted for preventing cardiovascular disease and osteoarthritis, staving off sunburn, and improving the appearance of wrinkles. None of these purported benefits have been verified in scientific studies.
Perhaps the best-known and most widely promoted use of high-dose vitamin C is to prevent or treat the common cold. The bulk of the evidence shows that high-dose vitamin C will, at most, shorten a cold by one day. In ordinary circumstances, vitamin C appears to have no preventive value, although a few studies have reported a 50% reduced risk of developing colds among people taking vitamin C in extreme circumstances — for example, skiers, marathon runners, and soldiers working in sub-Arctic conditions.
The recommended vitamin C dosage per day for healthy women is 75 mg per day (120 mg per day for women who are pregnant or breastfeeding). For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day.
Vitamin C is water-soluble, so any excess is usually excreted in the urine rather than stored in the body. It's safe in almost any amount from foods, and supplements in recommended amounts are also regarded as safe for most people. In some people, high doses — more than, say, 2,000 or 3,000 mg per day — can cause symptoms such as diarrhea, nausea, heartburn, gastritis, fatigue, flushing, headache, and insomnia. People with chronic liver or kidney conditions, gout, or a history of calcium-oxalate kidney stones should take no more than 1,000 mg a day.
Image: czekma13/Getty Images
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
White, yellow, pink, or red, grapefruits have a variety of health benefits that make them not quite like any other fruit.
Why choose grapefruit?
Grapefruits_AdobeStock_87991432
Grapefruit can seem like an acquired taste. Their bulbous size, bitter pith (the white stuff that surrounds the fruit), and tart taste can be off-putting to those who are more accustomed to their sweeter citrus cousins.
But it might do your health some good if you consider adding this superfood to your regular rotation of healthy foods. It's among the 20 best foods to eat for breakfast. And you don't have to limit your intake to the early morning hours: Grapefruit are supremely portable and make a great snack (with very few calories) that fills you up while also relieving thirst due to its high water content.
Here, experts weigh in on why you should start buying more of the tangy citrus fruit, due to its health benefits.
RELATED: Raw Kale, Grapefruit, and Toasted Hazelnut Salad
Advertisement
Advertisement
Grapefruit contains a lot of water
They're hydrating
Credit: Getty Images
At about 92% water, grapefruit has one of the highest water contents of any fruit. That makes it good for overall health.
"All of our body systems and process . . . require water," Wesley Delbridge, RD, a Phoenix-based dietitian, tells Health. "Proper hydration makes your body more efficient in everything you're doing."
About 20% of your daily fluid intake actually comes from food. So add some grapefruit to get closer to your daily H2O goal and choose the heavier of two fruits of equal size: It has more juice.
RELATED: Grapefruit and Avocado Salad With Seared Salmon
Grapefruit may speed weight loss
grapefruit-weight-loss-speedy
Credit: Getty Images
Several studies have shown that people who eat half a fresh grapefruit or drink grapefruit juice before each meal lose more weight than people who do not.
Not all studies have shown the same weight-loss benefit and scientists don't know if the effect seen in the studies was specifically due to grapefruit—or filling up on a low-calorie food in general—but fruits and vegetables should always be part of your strategy to lose or maintain weight.
What is 100% ironclad fact: Grapefruit delivers a lot of nutrition and water for very few calories: there are just 39 calories in one half of a grapefruit. So it's a great choice if you want to boost your intake of high nutrient, low calorie foods.
RELATED:Can Grapefruit Really Make You Slim?
Advertisement
Even the pith is good for you
grapefruit-pith-good
Credit: Getty Images
When you peel away the outer layer of a grapefruit, you may be tempted to pick off the white flesh that is between you and the juicy fruit, and throw it away. This stuff is called pith. Don't do it.
"That [pith] is very rich in antioxidants and nutrients and also soluble fiber which is going to help you feel fuller and impact your glucose reactions," says Delbridge.
While the pith of grapefruit can have more of a bitter taste than say, oranges, it's worth eating along with the fruit (if you can). Fiber is a good thing, and can help lower blood sugar, cholesterol, and possibly even colon cancer risk.
RELATED: The Grapefruit Diet
Grapefruit can help lower "bad" cholesterol
grapefruit-low-cholesterol
Credit: Getty Images
A grapefruit a day may help lower "bad" LDL cholesterol levels by as much as 15.5%, according to a 2006 study in theJournal of Agricultural and Food Chemistry. In the study, researchers looked at 57 patients ages 39 to 72 who had high cholesterol and had undergone bypass surgery for heart trouble. For one month, some ate a grapefruit daily (either red or white) while others, the control group, did not. Grapefruit eaters, particularly those eating red, had a drop in bad cholesterol, while the control group did not.
This is great news for your heart. LDL cholesterol is a type of fat that can build up in your arteries and raise the risk for heart attack and stroke. But if you are taking a cholesterol-lowering drug, don't add a grapefruit for extra effect—the FDA issued a warning in 2012 about interactions with such medications.
That's because of the hefty dose of vitamins A and C in each serving. "Vitamin C and A are huge as far as immune boosting," says Delbridge.
Some research indicates that not having enough vitamin C (and other micronutrients) may actually hurt your immune system, especially if you're elderly.
Grapefruit may not prevent a cold but the vitamins inside may reduce your suffering or possibly the duration of a cold.
"There's nothing else you can do for a cold so why not?" says Ann Marie Chiasson, MD, assistant director of the Fellowship in Integrative Medicine at the University of Arizona College of Medicine in Tucson.
RELATED: 6 Foods to Eat to Help Prevent the Flu
Advertisement
Advertisement
Grapefruit can lower triglyceride levels
grapefruit-triglycerides
Credit: Getty Images
There's another reason grapefruit can be good for your heart: It reduces levels of triglycerides, another type of fat—like "bad" LDL cholesterol—which can quickly clog up your arteries.
The same study that found that adding one grapefruit a day lowered cholesterol levels also found that this simple daily regimen lowered triglycerides—by as much as 27%. This was in patients who already had coronary artery disease and so were at high risk for heart attacks and other complications.
Red grapefruit, in particular, surpassed its "blond" cousins in lowering triglycerides.
RELATED: Eat This to Lower Cancer Risks
Grapefruit can lower blood pressure
grapefruit-blood-pressure
Credit: Getty Images
"Grapefruit has got some data that it decreases systolic blood pressure, not by a lot—it's usually about five points—but there's definitely good data," says Chiasson. And for the 70 million Americans who have hypertension, any drop in blood pressure is a good drop.
The effect on blood pressure may be due to grapefruit's high potassium levels. Potassium neutralizes the negative effects of sodium. (Here are 15 foods that are high in potassium.)
But again, don't eat grapefruit if you are already taking a blood-pressure lowering drug. Certain ones, such as Procardia and Adalat CC (both are from the generic nifedipine), can be dangerous when combined with grapefruit, according to the FDA.
RELATED: Risks and Symptoms of High Blood Pressure
The redder, the better
grapefruit-color-matters
Credit: Getty Images
All the grapefruit colors are packed with goodness, vitamins, and nutrients but the red and pink ones come with a little extra.
"They have a higher antioxidant level, specifically beta carotene," says Delbridge. "They also have lycopene, another antioxidant."
Lycopene is one of a group of carotenoids or pigments that gives hued grapefruit (and other fruits and vegetables) their color. Eating diets rich in carotenoids may lower the risk of heart disease and some cancers.
Antioxidants in general may play a key role in preventing cancer.
RELATED: 12 Ways to Eat More Colorful Fruits and Vegetables
Advertisement
Grapefruit may help control blood sugar
grapefruit-blood-sugar
Credit: Getty Images
Grapefruit also has a low glycemic index (GI), around 25, which means it doesn't raise blood sugar as quickly or as much as high-GI foods like white bagel (72) or even a banana (48) or watermelon (72). (The highest GI score is 100.)
A 2006 study published in the Journal of Medicinal Food, found that people who ate grapefruit (juice or half a fruit) before a meal had a lower spike in insulin two hours later than those taking a placebo, and fresh grapefruit was associated with less insulin resistance. All 91 patients in the 12-week study were obese, but they did not necessarily have type 2 diabetes.
While the results are promising in those without diabetes, blood-sugar reactions to food can vary widely, so if you have been diagnosed with type 2 diabetes, test your blood sugar after eating grapefruit to make sure it can be part of your healthy eating plan.
RELATED: 7 Ways to Make Blood-Sugar Testing Less Painful
The fruit is better than the juice
grapefruit-juice-good-fruit-better
Credit: Getty Images
Grapefruit juice has plenty of benefits, but the traditional fruit itself is going to give you more bang for your buck when it comes to nutrition and health benefits.
"When you take juice, you're getting some of the nutrients but you're losing all the fiber," says Delbridge. "Grapefruit juice is great but at the end of the day, the entire fruit has pectin and rind and all the parts of it."
Grapefruit juice can also spike your blood sugar more than the fruit itself. If you opt for juice of any kind, Delbridge recommends not drinking more than 6 ounces a day and going only for 100% juice products that don't have added sugar.
RELATED: Bethenny's Pink Grapefruit Spritzer
Grapefruit may speed wound healing
grapefruit-speedy-healing
Credit: Getty Images
Vitamin C helps form healthy scar tissue and new blood vessels, both of which help return your body to a healthy state. A grapefruit contains about 72 mg of vitamin C, which is 120% of the daily value.
"Vitamin C speeds up wound healing post surgically," says Chiasson. "I tell people to take 500 milligrams of vitamin C before they go into surgery."
Always ask your doctor before adding vitamins, minerals, or any herbal supplements to your daily regimen, especially if you're about to have surgery. In this case, that goes for grapefruit too, given its ability to affect the metabolism of certain drugs.
RELATED: The Healing Power of Tea
Advertisement
Grapefruit may even help prevent cancer
grapefruit-prevents-cancer
Credit: Getty Images
A large study conducted in Japan found that people who ate citrus (including grapefruit) throughout the week had a lower risk of developing cancer, especially prostate and pancreatic, compared with the total group of participants.
The effect was amplified among those who also drank a lot green tea.
The authors speculate that compounds in citrus fruits reduce inflammation and stop cancer cells from multiplying. They may also help repair damaged DNA, which contributes to the development of tumors.
The fiber in grapefruit may also help prevent colorectal cancer while fruits high in vitamin C and beta-carotene, which is in pink and red grapefruit, may lower the risk of esophageal cancer.
RELATED: 6 Foods to Eat to Help Prevent the Flu
They can be stored in your fridge, or on the shelf
grapefruit-room-temperature
Credit: Getty Images
Grapefruit can be stored in your fridge for as long as three weeks but they release their best flavor when kept at room temperature. If you plan to eat them within a week, leave them on a counter or table.
There's an added advantage to keeping them in plain view.
"The increased visibility helps you remind yourself that you need to eat them," says Delbridge. "Studies show that when you put fruits and vegetables out in a bowl or common area of the house, you will eat more."
If you don't think you will eat the grapefruit for 2 or 3 weeks, tuck them in the fridge but make sure they're at room temperature before you actually dig in. This will give you maximum flavor.
RELATED: Pink Grapefruit Cupcakes
You can make a meal out of grapefruit
grapefruit-main-course
Credit: Getty Images
Grapefruit is most often associated with breakfast, but don't let that limit your imagination.
Grapefruit is also super in salads and with fish or chicken. In fact, it's best when paired with protein and a little fat, like a handful of walnuts.
"If it's paired with proteins and fats, it will delay your gastric emptying so you'll feel full longer," says Delbridge. The fiber, too, keeps you feeling fuller longer.
RELATED: Grapefruit Elderflower Cooler
Advertisement
Grapefruit may have more vitamin A than an orange
They're good for your heart
Credit: Getty Images
One-half of one grapefruit contains 28% of your daily value of vitamin A (based on a 2000-calorie daily intake), or far more than the 4% in oranges, says Delbridge. This first vitamin in the alphabet is good for your eyes, not to mention your heart, lungs, kidneys and other organs.
What's more, you also get 64% of your vitamin C, 8% of your fiber, a bit of calcium (3%) and iron (1%), and you start to understand why it's called a superfood. (For more comparisons, read "12 Foods That Have More Vitamin C Than an Orange.") Why eat a half a grapefruit when you can eat a whole one?
RELATED: 9 Healthy Salad Dressing Recipes
You can drink it in beer form
grapefruit-beer
Credit: Getty Images
If you find the fruit itself to be too tart, try a grapefruit-flavored beverage: There are a bevy of products—including grapefruit-flavored beer—that might be more palatable to you.
Because citrus pairs well with beer, there are plenty of orange and lemon flavored beers, but grapefruit is the a newer flavor in the brewing world: A few examples include Pink Fuzz, Grapefruit Shandy, and Turtle Power Grapefruit Pale Ale.
RELATED: How to Make an Immune Booster Juice
The scent alone can give you a boost
They're packed with potassium
Credit: Getty Images
Citrus scents are becoming more popular in aromatherapy for a reason. "Citrus is really amazing for increased energy and vitality," says Chiasson. "It will wake people up."
Not all aromatherapy is inhaled. You can also rub an essential oil on your skin, which allows you to feel it and inhale it at the same time. Grapefruit aromatherapy may even act as a natural skin toner, says Chiasson.
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter
Foods high in vitamin C have long been hailed as immunity-boosting powerhouses and essential for inclusion in your day-to-day diet. According to the Office of Dietary Supplements, vitamin C is vital to protect against illness and disease as, in the body, it acts as an antioxidant helping to protect cells from the damage caused by free radicals.
What is vitamin C?
Also known as ascorbic acid or nicknamed 'the immunity vitamin', the water-soluble nutrient is most commonly found in fruit and veg.
What does vitamin C do?
Vitamin C has a number of purposes in the body, explains nutritional therapist Paula Werrett. 'It acts as an antioxidant, helping to protect cells from free radicals created through normal energy production and ingested through foods and from sunlight and pollution in the environment.'
And that's not all. 'The body also requires vitamin C to produce collagen, a protein needed for the maintenance of health for bones, cartilage, gums, teeth and skin to help wounds heal. Finally, vitamin C is also extremely important to help with the absorption of iron-rich foods and helps the immune system to manage the disease', she shares. Not bad.
Ensuring you absorb enough iron from your diet is especially important if you exercise regularly. Working on the reg although good for you can actually contribute to iron deficiency, so giving your body a helping hand if you're a fan of a good sweat sesh definitely won't do any harm.
What else is vitamin C good for?
Vitamin C is also needed to prevent deficiency diseases such as scurvy, and is helpful for the maintenance of good energy and metabolism and for healthy skin, cartilage, bones and teeth, she expands.
But it is also relevant to coronavirus . 'Vitamin C has been shown to help shorten the length and severity of respiratory infections, such as colds.' This means, in short, that eating enough regularly can can help you bounce back from common cold and flu symptoms more quickly, she explains.
So what's the link between vitamin C and Coronavirus?
Doctor Aragona Giuseppe, GP and medical advisor at Prescription Doctor, says it's important to clarify the vit C's role in dealing with COVID-19: 'There is no medical or scientific evidence to suggest that a certain food or supplement can help prevent a person catching COVID-19'.
yulkapopkova
Dr Giuseppe explains that because vitamin C is well-known as an immunity boosting vitamin many people assume that it can help fight off coronavirus. 'While vitamin C could help to reduce or get rid of any symptoms, there is no evidence to suggest that vitamin C alone will fight off the virus. Every body is different and is being affected by the virus differently', he continues.
There is no evidence to suggest that vitamin C alone will fight off the virus
However, Heather Rosa (@IONHRosa), the Dean of the Institute for Optimum Nutrition, disagrees, sharing that a study suggests early and high intravenous doses of Vitamin C could help to fight the coronavirus disease. 'A recent Medicine in Drug Discovery study led by Virginia Commonwealth University found that patients who received intravenous vitamin C spent significantly fewer days in intensive care and hospital overall. On average, the vitamin C group spent three fewer days in the ICU and a week less in the hospital overall.'
gilaxia
Plus, she shares that a group of hospitals in New York are treating their most critical COVID-19 patients with high doses of vitamin C.
Only time will tell the true impact vitamin C can have on the virus as scientists, doctors and experts continue to work towards a vaccine and potential counters. Whatever the effect of the vitamin, Giuseppe advises listening to government guidelines, staying at home and making a few small lifestyle tweaks, if you don't already do these things, to ensure you keep yourself (and your immune system) in tip top shape.
Eat plenty of nutrient dense foods (Giuseppe advises fruit, fish, healthy oils, protein and vegetables)
Stay hydrated with eight glasses of water a day
Get moving and use your hour a day outside wisely
Be mindful of your alcohol intake
Maximise your sleep and aim for eight hours a night (if you're struggling with this, read our guide to clean sleeping).
However, experts do maintain that eating a diet high in antioxidants and whole, non-processed foods generally will support bodily functioning and, in turn, potentially assist your immune system in fighting off viruses.
How much vitamin C do I need per day?
'The NHS recommends we get 40 mg a day', says Rosa. 'Anything more than 1,000 mg a day and you may experience stomach pain and diarrhoea', she warns.
The World Health Organisation guidelines state similar, recommending 45mg of vitamin C per day or 300mg per week from your diet.
To put that into context, a small orange contains around 51g of vitamin C. You know what they say—an orange a day…
However, Werrett believes that the sky is the limit with vitamin C consumption—within reason. 'The RDA of 40mg is the minimum amount you need to consume to prevent deficiency disease, such as scurvy. Much higher levels, however, may be optimal, with the Department of Health and Social Care suggesting up to 1,000mg daily for adults is unlikely to cause harm. Recent research trials show that still larger doses of 3,000 to 5,000mg a day (or even higher) may be needed for optimal effects in protection against viruses.'
What are the best vitamin C foods?
As mentioned, vitamin C is found predominantly in plants, with oranges the most well known natural source.
Acerola cherries
Blackcurrants
Broccoli
Brussel Sprouts
Chilli peppers
Guavas
Kale
Kiwis
Kakadu plum
Lemons
Lychees
Mustard
Oranges
Papayas
Parsley
Red peppers
Spinach
Strawberries
Sweet yellow peppers
Thyme
As you can see while oranges are high in vit C, they're not the only fruit or veg.
What is the best source of vitamin C?
Fun fact: 100g of red pepper has 4.5 times the amount of vitamin C than an orange and a certain type of plum has over ten times. Scroll to see how 100g of orange stacks up against 100g of its rivals, in order from the highest:
Kakadu plum - 7000 mg per 100g veg
Red Peppers - 242.5 mg per 100g veg
Kale - 120 mg per 100g veg
Kiwi - 92.7 mg per 100g veg
Broccoli - 89.2 mg per 100g veg
Brussels Sprouts - 85 mg per 100g veg
Strawberries - 58.8 mg per 100g veg
Orange - 53.2 mg1 per 100g veg.
Can you overdose on Vitamin C?
Generally speaking, no, although if you consume too much, the majority will be excreted in your urine, shares nutritionist Lily Soutter (@lily_soutter_nutrition). 'You may also experience symptoms such as stomach pain, diarrhoea and flatulence if you ingest 1g per day or more.'
Plus, Rosa stressed that high doses of ascorbic acid (vitamin C) can wear away tooth enamel. She recommends washing your mouth out with a little water after consumption.
If you have type 1 diabetes, G6DP deficiency or hyperoxaluria, Rosa also advises that consuming too much vitamin C could be damaging or detrimental for reasons independent to each condition.
Keen to read up on vitamin C skincare and how it could perk up your skin? You're in the right place—read the WH guide to learn more about that.
Should I take a vitamin C supplement?
'Eating a healthy diet including plenty of Vitamin C rich foods is important for overall health. Extra vitamin C from supplements, however, may be needed to support the immune system further at times of stress or to further optimise the immune system,' shares Werrett. Essentially, you should consider your exercise levels, exposure to pollution and general diet.
This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
If you are worried about deficiencies, turning to vitamin C supplements can be an easy and effective way of ensuring you're meeting your RDA.
Vitamin C Supplements
Boots VITAMIN C 1000 mg Effervescent tablets
boots pharmaceuticalsboots.com
£4.00
Solgar Natural Cranberry with Vitamin C Vegi Capsules
Solgarhollandandbarrett.com
£14.99
Holland & Barrett Iron & Vitamin C 100 Tablets
hollandandbarrett.com
£3.29
Boots Vitamin C 30 Gummies
boots pharmaceuticalsboots.com
£4.00
Disclaimer: The information in this story is accurate as of the publication date. While we are attempting to keep our content as up-to-date as possible, the situation surrounding the coronavirus pandemic continues to develop rapidly, so it's possible that some information and recommendations may have changed since publishing. For any concerns and latest advice, visit the World Health Organisation. If you're in the UK, the National Health Service can also provide useful information and support, while US users can contact the Center for Disease Control and Prevention.
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER .
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Researchers in the United Kingdom say a study on eyesight shows diet and environmental factors are more important than genetics in lowering risk of cataracts.
Eating an apple a day may keep the doctor away, but eating oranges might do the same for cataracts.
In a study published today in the journal Ophthalmology, researchers in the United Kingdom said a higher dietary intake of vitamin C might significantly reduce the risk of developing cataracts.
The study, led by scientists at King's College London, is the first to conclude that dietary and environmental factors play a larger role than genetics in the development of cataracts.
"The findings of this study could have significant impact, particularly for the aging population globally by suggesting that simple dietary changes such as increased intake of fruits and vegetables as part of a healthier diet could help protect them from cataracts," Dr. Chris Hammond, professor of ophthalmology at King's College, consultant eye surgeon and lead author of the study, said in a statement.
Read More: What Is a Cataract? »
The researchers estimated genetic factors account for 35 percent of the difference in cataract progression. Environment and lifestyle account for 65 percent.
To study the impact diet has on cataracts, the researchers tracked the progression of the eye condition in 324 pairs of female twins from the United Kingdom.
The scientists examined digital images of the women's eye lenses when they were about 60 years old. They then studied the same type of images 10 years later.
They kept track of the women's intake of vitamins A, B, C, D, and E. They also tracked their intake of copper, manganese, and zinc using a food questionnaire.
The researchers said the women who ingested more vitamin C initially had a 20 percent reduced risk of developing cataracts. After 10 years, that risk had decreased by 33 percent.
The researchers noted that there was little risk reduction in the women who took vitamin supplements. Instead the preventative effects appeared to be obtained only by eating foods rich in vitamin C.
Dr. Ravi D. Goel, an ophthalmologist from New Jersey who is also a clinical instructor at Wills Eye Hospital in Pennsylvania, said the study provides helpful information for patients and doctors.
"These are novel findings for patients going forward," Goel, a spokesperson for the American Academy of Ophthalmology, told Healthline. "This is a helpful tool for patient education."
Read More: Americans Spend Billions on Vitamins and Supplements That Don't Work »
Cataracts occur when the lens of the eye becomes cloudy due to oxidation over a long period of time.
The researchers said the fluids that bathe the eye are rich in vitamin C, which helps stop the lens from oxidizing.
The dietary intake of vitamin C helps prevent cataracts by increasing the amount of this vitamin in the eye fluid.
The researchers added that smoking and diabetes also are risk factors for certain kinds of cataracts, so a balanced diet and healthy lifestyle are important.
"Healthy diets are always an advantage for patients," added Goel.
Goel also said vitamin C has already been shown to help slow the progression of age-related macular degeneration.
This latest information on cataracts adds to vitamin C's attributes. "It helps overall eye health," he said.
The researchers did note that their observational study has its limitations as it only involved women who were aged 60 years and older.
However, the researchers believe the information could also be relevant for male patients.
Cataracts are the leading cause of blindness in the world, affecting about 20 million people, according to statistics from the World Health Organization (WHO). Cataracts also affect 24 million Americans over the age of 40.
The condition can cause blurry vision, glare, poor night vision, and sensitivity to light.
Initially, better lighting and glasses may help ease some of the symptoms, but as cataracts progress surgery is sometimes needed.
Read More: Diabetes and Blurry Vision: What You Need to Know »
For 70 years Vitamin C has been one of the biggest weapons in the skin care industry. It's used to make cleansers, moisturizers, lotions, masks, and serums. So what is this powerful vitamin? How can it benefit you? Why should you use serums that contain Vitamin C? We're here to answer all of those burning questions in this complete guide and reveal the many benefits Vitamin C serums offer for your skin.
What Are Vitamin C Serums?
There are many variations of Vitamin C, but the most popular is ascorbic acid, a common ingredient in skincare products. However, all the variations of Vitamin C have anti-inflammatory benefits.
Vitamin C Serums are products that contain a high level of Vitamin C. They're used to treat wrinkles, sagging skin, lighten dark or red spots, prevent breakouts and even your skin tone. Basically, they battle all of those annoying skin issues. There are loads of products out there that claim they'll save your skin, but some can cause damage. Vitamin C is one of the most revered ingredients and conclusive research has shown how effective it can be.
How Are Vitamin C Serums Made?
Well so far we've talked about how incredible Vitamin C is and it sounds like a dream come true doesn't it? It's not all good. In fact, the mighty vitamin is unstable when it's exposed to air and light. Other ingredients need to be used to stabilize it and allow it to deliver amazing results. The serums are combined with ferulic acid and Vitamin E. According to researchers the perfect mixture is 15% Vitamin C with 1% Vitamin E and 0.5% ferulic acid. This makes Vitamin C perform to the best of its abilities, without damaging your skin.
What Does Vitamin C Serum Do for Your Face?
Boosts Collagen Production: Collagen keeps your skin firm and prevents sagging. Environmental factors such as lifestyle choices and pollution can increase the elasticity of your skin, so it's important you try to increase your collagen production.
Hydrates Your Skin: Dry skin is a common issue, but Vitamin C can help to give your skin that much-needed moisture boost. Remember, it doesn't work immediately so you need to keep applying the serum to see results.
Brightens Your Complexion: Dark spots on your skin are caused by the overproduction of melanin. Vitamin C decreases the production and lightens the dark spots to even out your complexion.
Reduces Redness and Inflammation: Conditions such as Rosacea leave many people searching for a magic cure. Vitamin C helps facial redness and inflammation by reducing the appearance of broken capillaries.
Why Should You Be Using Vitamin C Serum?
Don't think Vitamin C serums are just beneficial for your face. They can also shield you from sun damage and reduce stretch marks.
Saves You From The Sun: Prolonged exposure to UV rays can cause long-term damage to your skin. Luckily, Vitamin C is a powerful antioxidant that reduces red sports and prevents sunburn from spreading.
Fades Acne Scars: Acne plagues most of us at some point and we look forward to being free. Most of us get stuck with some scars but Vitamin C helps to fade scars and even out any discoloration.
Reduces Stretch Marks: Yes, Vitamin C serum can even help prevent those unsightly stretch marks by tightening your skin.
Are you ready to change your skin? Add a Vitamin C serum to your beauty regimen and enjoy a glowing complexion.
