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Lower BP with vit C

Last Updated: 14 December 2018

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Lower BP with vit C

An orange a day keeps high blood pressure away! Research has suggested that maintaining a high intake of vitamin C can help lower your risk of cardiovascular disease and stroke by reducing blood pressure.

High blood pressure is a major risk factor for cardiovascular disease and stroke. Cardiovascular disease is the leading cause of death worldwide closely followed by stroke as the second – scary stuff. Therefore, it is important to maintain a healthy diet and lifestyle in order to keep blood pressure under control.

 

Vitamin C has come into the spotlight as a way to naturally reduce blood pressure. Studies have suggested that vitamin C works as a diuretic encouraging the kidneys to remove excess salts and water from the body. As a result, the walls of blood vessels dilate or relax and lower blood pressure. Before you rush out and load up on vitamin C supplements, scientists advise that more research is needed to determine whether there are any implications associated with vitamin C as an ongoing treatment. Regardless, there’s no reason why you can’t load up on vitamin C rich fruit and vegetables to help your body benefit in more ways than one.

 

Other benefits of vitamin C

Apart from influencing a healthy blood pressure, vitamin C also:

  • Acts as an antioxidant

  • Promotes brain health

  • Aids iron absorption

  • Builds collagen

 

Which foods are best?

Healthy eating guidelines recommend that adults gain 45mg of vitamin C daily. Take a look at the table below for a quick guide to the best fruit and vegetables for vitamin C:

 

Food

Serving size

Vitamin C (mg)

Papaya

1 medium

168

Bell Peppers

1 cup

117

Broccoli

1 cup

101

Brussels Sprouts

1 cup

97

Strawberries

1 cup

85

Pineapple

1 cup

79

Broccoli

1 cup

79

Oranges

1 medium

70

Kiwifruit

1 fruit  (2” diameter)

64

Cantaloupe

1 cup

59

Cauliflower

1 cup

55

Kale

1 cup

53

Cabbage

1 cup

52

Bok Choy

1 cup

44

Grapefruit

½ medium

44

Raspberries

1 cup

32

Tomatoes

1 cup

25

Lemons & Limes

¼ cup

24

Spinach

1 cup

18

 

Written by Perri Simon

SiSU Wellness Nutritionist

 

 
Sources
https://www.hopkinsmedicine.org/news/media/releases/big_doses_of_vitamin_c_may_lower_blood_pressure
https://www.heart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_470704.pdf
https://www.nrv.gov.au/nutrients/vitamin-c
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109
https://ndb.nal.usda.gov/ndb/search/list

Categories:
Blood pressure
Nutrition
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