Several studies have also linked higher vitamin C intake to higher bone density.
Vitamin C has been in the news for a long time. As a water-soluble vitamin, it acts as an antioxidant and is responsible for eliminating toxins, boosting immunity, and preventing free radical damage in our bodies. It also speeds up your metabolism and promotes weight loss. These surprising factors make vitamin C an important nutrient for healthy living in general. In addition to the claims, nutritionist Rupali Datta advises that vitamin C promotes bone health. “It is a very important nutrient for the formation of collagen, which is a protein that helps connect our bodies with each other. Collagen is also important for bone health and can prevent joint problems, ”says Datta.
According to a study published in the Journal of Nutrition, higher vitamin C intake may help reduce bone loss, especially in older men. The report states that vitamin C is an antioxidant that reduces oxidative stress and protects against inflammation that removes calcium from the bones. The researchers said that “the amount of vitamin C can slow down this absorption process.” Several other studies have also linked higher vitamin C intake to higher bone density.
Hence, nutritionists and health experts around the world recommend the inclusion of vitamin C in our daily diet to help maintain good physical condition. And the best part is that it comes in a variety of fruits and vegetables that we consume daily.
Here are 6 fruits and vegetables rich in vitamin C for healthy bones:
This desi superfood accounts for up to 46% of your daily vitamin C intake. So, consider adding at least one amla to your daily diet for multiple benefits.
Lemons, oranges, and other citrus fruits are probably one of the first foods we can associate with vitamin C. They are known to contain this nutrient in large quantities. Citrus fruits help build strong bones, strong immunity, and much more.
Carrots also provide us with vitamin C. Vitamin C helps in the formation of collagen, a protein responsible for the health of bones, teeth, gums, synovial membrane, etc.
Green leafy vegetables:
Leafy vegetables like spinach, coriander, methi, mustard, etc. They are a reservoir of vitamins C, A, K, etc. That can do wonders for our general health. To be enjoyed as a smoothie, Paratha, or Sabzi, these green benefits are simply a pleasure!
Another superfood, broccoli, is a treasure trove of all major nutrients. Include it in your daily diet for your vitamin, fiber, and mineral intake.
We all love adding red, green, and yellow peppers to different recipes. Not only do these vegetables add color to a boring recipe, but they also make it flavorful. At the same time, bell peppers are a rich source of vitamins and antioxidants and a great choice for both dieters and non-dieters.
Include these vegetables in your daily diet to boost bone strength and health. But remember, consume in moderation because “high levels of vitamin C in our bodies can activate a protein that causes painful bone spores and osteoarthritis,” says Rupali Datta.