How to Absorb MORE Vitamin C (and Top Foods to Eat to Get More)

Date: 2020-03-26 23:16:20

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How to ABSORB MORE Vitamin C (and Top Foods)

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Top 5 Vit C foods

RDA = 90 mg (more is better)

1. Red Bell Peppers (200 mg per ea. 160g pepper), 70% more than green bell peppers.

2. Cauliflower (400 mg per ea. 800g head), which is equal to 8 oranges!

3. Broccoli (550 mg per 600g bunch), equal to 10 oranges!

4. Brussels sprouts (130 mg per 150g serving)

5. Guava (250 mg per 100 g), which makes it the densest in vitamin C gram for gram.

Tips to increase Vit C function

Sugar competes with vitamin C for absorption. Therefore, guava may not be the best source of vitamin C after all.

If you supplement, take liposomal vitamin C as your #1 option. This is because liposomal vitamin C is vitamin C contained within microscopic fatty particles that can directly fuse with intestinal cells and don’t require the SVCT-1 transporter that is needed to take up free vitamin C.

IUBMB Life 2019, All antioxidants, vitamin C included, are supported by a molecule called NADPH (not to be confused with NADH). You need adequate NADPH levels for vitamin C to work. Ketones increase NADPH production and, therefore, eating low-carb can potentially boost vitamin C function both by decreasing sugar load and by increasing NADPH.

So, why is the sugar content important? (Sugar & Vitamin C)

Both glucose and vitamin C use the same transporters to enter cells, and a study from American Journal of Nephrology found that:

The charged form of vitamin C, ascorbate, is taken up into cells via sodium-dependent facilitated transport

The uncharged form, dehydroascorbate, enters cells via glucose transporter and is then converted back to ascorbate within these cells

Because dehydroascorbate and glucose compete for glucose transporters, hyperglycemia will exclude vitamin C from the cell and resulted in a decreased antioxidant capacity in some cell type that is dehydroascorbate dependent

So prolonged, elevated glucose could restrict vitamin C from entering cells

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