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Vitamin C and Weight Loss

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Recent research suggests that you might be more successful at weight loss if you eat more fresh citrus and other fruits and vegetables high in vitamin C. It's not that vitamin C is the new weight loss wonder drug, but the discovery that consuming an inadequate amount of the vitamin can hinder weight loss.

According to researchers from Arizona State University, individuals consuming sufficient amounts of vitamin C oxidize (burn) 30% more fat during moderate exercise than those who consume insufficient amounts. In addition, too little vitamin C in the bloodstream has been shown to correlate with increased body fat and waist measurements.

The US RDA (recommended daily allowance) of vitamin C for adults 19 years and older is 90 mg for males and 75 mg for females. Since our bodies canít manufacture vitamin C, we must obtain it through our diet.

Roughly 40% of men and 38% of women 19 and older don't get enough. But the good news is that it's easy to get adequate vitamin C from an assortment of fruits and vegetables:

  • 1 medium tomato, 23 mg
  • 1/2 grapefruit, 44 mg
  • 1/2 cup cooked broccoli, 58 mg
  • 1 medium orange, 70 mg
  • 1 medium kiwifruit, 70 mg
  • 1 cup of strawberries, 82 mg
  • 1/2 cup sweet red peppers, 141 mg

So keep an eye out next time you head down the produce aisle. Getting enough vitamin C is another example of how eating a healthy, well-balanced diet will help to keep you slim.

Healthy regards,
Megan Porter, RD


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