Natural Health Advisory

Although people may disagree on whether you should eat Paleo, vegetarian, Mediterranean, or gluten-free, everyone can agree that we should all be eating more fruits and vegetables.

Here’s another reason: New research says that consumption of fruits and vegetables protects against heart disease and early death, and this association is likely in large part due to the many vitamin C benefits you give your body.

High vitamin C, lower risk for heart disease and all-cause mortality

Researchers from Denmark have just found some remarkable results linking fruit and vegetable consumption, vitamin C levels, and the risk for death and disease. 

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They analyzed data from about 100,000 Danish people, looking at dietary patterns. They found that people who ate the most fruits and vegetables had a 15% lower risk for cardiovascular disease compared to those who almost never ate fruits and vegetables. They also had a 20% lower risk for early death from all causes.[1]

In 3,512 of those participants, the researchers also looked at plasma vitamin C levels. The higher the levels of vitamin C in the blood, the lower the risk for heart disease and mortality.

The researchers concluded that high vitamin C intake at least partially explains the link between fruit and vegetable consumption and lowered risk for disease. Obviously, vitamin C is not the only reason that fruits and vegetables are good for your health; these foods are also good sources of many other vitamins, nutrients, and antioxidants.[1]

Why is vitamin C so good for you?

Vitamin C benefits your health in a variety of ways. It is probably most well known for its immune-boosting effects, helping to protect against things like the common cold. It is also considered a very strong antioxidant, which helps it to protect against the oxidation of LDL-cholesterol and prevent atherosclerosis.[1]

These antioxidant activities help protect against heart disease and many other conditions like neurodegenerative diseases. Vitamin C is also important for the synthesis of neurotransmitters, collagen, and more.

Read more about the many vitamin C benefits in these blogs:

• Boost Your Energy with Vitamin C IV Therapy for Epstein-Barr Virus
• Don’t Ignore This Bone Building Nutrient for Natural Osteoporosis Treatment
• This Natural Remedy for High Blood Pressure is Safe and Effective According to Johns Hopkins Researchers

Best sources of vitamin C

Vitamin C is not made by the body; we must eat it to get enough to stay healthy. And while you can take vitamin C in supplement form, the best way to increase your intake is by eating more fruits and vegetables that are rich in this healthy vitamin. Some of the best sources of vitamin C include:

• Citrus fruits
• Tomatoes
• Red and green peppers
• Kiwi
• Broccoli
• Strawberries
• Brussels’ sprouts
• Cantaloupe
• Papaya
• Kale

It is best not to cook these vegetables too much, as vitamin C can be lost to heat; try lightly steaming for best results. Make sure to aim for at least five servings of fruits and vegetables a day, and you will be well on your way to getting plenty of heart-healthy vitamin C.

Share your experience

Do you get enough vitamin C in your diet? What vitamin C-rich foods are your favorite? Share your tips for boosting your fruit and vegetable intake – and in particular your vitamin C intake – in the comments section below.

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[1] Am J Clin Nutr. 2015 Jun;101(6):1135-43.

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