How to increase vitamin c in body - Fitness world

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How to increase vitamin c in body

To increase your vitamin C levels in the body, you can incorporate the following practices:

Eat vitamin C-rich foods: Consume foods that are naturally high in vitamin C, such as citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi, papaya, mango, pineapple, guava, and vegetables like bell peppers, broccoli, kale, and spinach.

Cook foods lightly: Vitamin C can be lost during cooking due to heat and water exposure. To preserve the vitamin C content, consider lightly cooking or steaming vegetables rather than boiling them.

Include raw foods: Raw fruits and vegetables tend to have higher vitamin C content compared to cooked ones. Incorporate raw salads or add fresh fruits as toppings to your meals to increase your vitamin C intake.

Choose fortified foods: Some food products are fortified with vitamin C. Check product labels for items such as fortified cereals or juices that provide an additional source of vitamin C.

Consider vitamin C supplements: If you struggle to meet your vitamin C needs through diet alone, you may consider taking vitamin C supplements. Consult with a healthcare professional to determine the appropriate dosage and ensure it aligns with your specific health needs.

Avoid prolonged storage: Vitamin C can degrade over time, especially when exposed to light, air, and heat. Consume fresh fruits and vegetables promptly, and properly store them in cool and dark conditions to maintain their vitamin C content.

Limit cooking water usage: When preparing vitamin C-rich foods, use minimal water during cooking. Excess water can cause nutrient loss, including vitamin C, as it leaches into the cooking liquid.

Practice proper food handling: Vitamin C can be sensitive to air and heat. To minimize vitamin C loss, handle and store fruits and vegetables properly, and avoid excessive exposure to air and prolonged cooking times.

Remember that a balanced diet rich in a variety of fruits and vegetables is the best way to ensure you're getting adequate vitamin C along with other essential nutrients. If you have specific health concerns or dietary requirements, it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

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