How to Lose Weight With Vitamin C

To lose weight, you must burn more calories than you consume. Nutrient-rich diets help you get the most out of the calories you consume. Vitamin C's role in weight loss may be more significant than once thought. A study conducted by the Department of Nutrition at Arizona State University indicates that people with low levels of vitamin C are not able to lose fat as efficiently as those with adequate levels of the nutrient. Get the most out of your fruits and vegetables, and lose weight by increasing your vitamin C intake.

Difficulty: Moderately Challenging

Instructions

1. Eat food that is high in vitamin C. Citrus fruits, especially oranges with 75 mg, are a great source of the vitamin. Broccoli is a surprising source with 45 mg per 1/2 cup. One slice of tomato provides 25 mg. Half a papaya has 95 mg of vitamin C. A medium kiwi offers 55 mg of the nutrient. Strawberries contain 82 mg of vitamin C per cup, while sweet red peppers contain 141 mg per 1/2 cup. For more foods that are rich in vitamin C, see Resources.

2. Prepare foods properly. Eat fruits and vegetables raw. Up to 60-percent of vitamin C is destroyed by heat. If cooking is required, use minimal water so that the nutrient is not lost to the cooking water before consumption.

3. Take a supplement. The RDA (Recommended Daily Allowance) of vitamin C is between 70 and 90 mg. Current research suggests that humans should consume more vitamin C than is recommended--up to 1000 mg per day. Supplements are available in tablets, capsules and chewables. Take vitamin C supplements with meals two to three times a day.

4. Eat a balanced diet. While vitamin C is important, it is not a cure-all. Eating a balanced diet and daily exercise is the best way burn more calories than you take in. Adding vitamin C to an already-healthy diet will help you meet your weight loss goals more efficiently.

References

• Strategies for Healthy Weight Loss: From Vitamin C to the Glycemic Response
• The Benefits of Vitamin C
• Vitamin C Fact Sheet

Resources

• Foods High in Vitamin C
• Vitamin C Supplements

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