- Uncontrolled blood pressure can be harmful to your health
- Vitamin C can help boost immunity
- Citrus fruits are good sources of vitamin C
High blood pressure or hypertension can be controlled effectively with right diet and lifestyle. It is a serious condition which requires timely treatment. You need to follow right preventive measures to fight this condition. What you eat also affects your blood pressure numbers. Foods that are high in salt and added preservatives can increase your blood pressure. On the other hand, fibre-rich foods and the ones that are good sources of potassium can help in regulating blood pressure numbers.
Vitamin C, the immunity-boosting vitamin can offer multiple other health benefits. It is beneficial for your skin and bones and also helps in the absorption of iron, and supports wound healing. Is vitamin C good for blood pressure regulation? Let's find out.
Hypertension: Vitamin C Benefits in controlling high blood pressure
According to a study published in The American Journal of Clinical Nutrition, in short-term trials, vitamin C supplementation reduced blood pressure. Long-term trials on the effects of vitamin C supplementation on BP and clinical events are needed.
Priyanka Agarwal who is a Nutritionist at Max hospital explains, "The daily recommended dose of vitamin C is 75-90 mg/day for adults. According to a study conducted by scientists from Johns Hopkins University school of medicine in 2012 high doses of vitamin C, an average of 500 mg/ day that means 6 cups of orange juice may result in a small reduction of blood pressure."
"Vitamin C may act as a diuretic removing excess fluid from the body. This may help lower the pressure within the blood vessels. Blood pressure-lowering effects of vitamin C in clinical trials are inconsistent," she further adds.
Food sources of vitamin C
She further explains best sources of vitamin C and the exact amount of vitamin C these can offer. She adds, while a cup of orange juice or a half-cup of red pepper would be enough to meet your RDA for Vitamin C, here are some other sources of vitamin C:
- Cantaloupe, 1 cup (8 ounces): 59 mg
- Orange juice, 1 cup: 97 mg
- Broccoli, cooked, 1 cup: 74 mg
- Red cabbage, 1/2 cup: 40 mg
- Green pepper, 1/2 cup, 60 mg
- Red pepper, 1/2 cup, 95 mg
- Kiwi, 1 medium: 70 mg
- Tomato juice, 1 cup: 45 mg
To fight hypertension effectively you need to consume a healthy diet and follow an active lifestyle. You should consult your doctor before adding high amounts of vitamin C to your diet. Consult your doctor if you experience constant high blood pressure.
(Priyanka Agarwal department of dietetics & nutrition Max Multi Speciality Centre Noida)
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