27 Aug 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
Brussels 1 cup 97
Sprouts
Strawberries 1 cup 85
Pineapple 1 cup 79
Broccoli 1 cup 79
Oranges 1 medium 70
Kiwifruit 1 fruit 64
(2” diameter)
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