Vitamin C has always been associated with better immunity – but did you know it does more than simply boost the immune system? It's true. Vitamin C also affects sleep.
The Relationship between Sleep and Vit-C
Studies have consistently highlighted an association between sleep and vitamin C. But what does vitamin C really do, and how does it affect our sleep?
Well, as it turns out, studies suggest that people who consume inadequate amounts of vitamin C have trouble either falling asleep or maintaining their sleep. In addition, those with low vitamin C levels in the body experience more disturbances during their sleep than those who meet the necessary amount of vitamin C.
For one, vitamin C helps lower our stress hormones. Note: stress could be the primary contributing reason why we are having trouble sleeping in the first place.
Vitamin C can help reduce the amount of cortisol (i.e., the "stress hormone") in the body. Imaginably, less stress will undoubtedly translate into higher chances of higher-quality sleep.
How can you make the most of Vitamin C?
Vitamin C supplements can be an excellent way to ensure that you're meeting your daily nutrient requirements. But it isn't a replacement for a healthy, balanced, and nutritious diet. You should still try to get as much vitamin C from whole foods, like fruits and vegetables, as possible.
Here are a few more tips about incorporating more vitamin C into your life:
- Take daily vitamin C with a diet rich in vitamins.
- Tweak your vitamin C intake based on your age and other conditions.
Top 10 Foods and Their Vitamin-C Amounts
While plenty of fruits and vegetables are known to have plenty of vitamin C, here are the top 10 foods packed with vitamin C per gram.
Oranges
Think of fruits packed with vitamin C, and you'll undoubtedly think of oranges. And for a good reason: a medium-sized orange contains about 70 milligrams of the nutrient, which is more than 70% of our required daily intake of vitamin C.
Strawberries
Besides the orange, a commonly-eaten fruit that packs plenty of vitamin C is the strawberry. Just one cup of strawberries (roughly 152 grams of fruit) is enough to help you meet your daily vitamin C requirements.
Lemons
A whole lemon, including the peel, contains about 82mg of Vitamin C. This is around 90% of our needed daily vitamin C. Wondering how you could make lemons more appetizing? Answer: make lemonade with them!
Guavas
The guava is a tropical fruit that is very rich in vitamin C. One guava can contain about 120 mg of vitamin C – more than what we need per day.
Papayas
Another tropical fruit that is rich in vitamin C is papaya. One papaya may contain about 85 mg of vitamin C, about 95% of the needed vitamin C daily.
Rose Hips
Rose hips are small fruits harvested from certain rose plants species. Small as they may be, they actually pack quite a lot of vitamin C. Five rose hips should contain about 100mg of vitamin C, which is more than enough for our daily needs.
Peppers
Peppers are said to contain more vitamin C than oranges. One cup of peppers contains about 190 mg of vitamin C, more than our needed daily vitamin C.
*Red peppers contain the highest amount of vitamin C compared to the yellow and green ones.
Kiwis
The Kiwi fruit is also another fruit that contains more vitamin C than oranges. Two pieces of kiwi should have about 135 mg of vitamin C, which is enough for your daily needs.
Kale
Kale is a leafy vegetable known to have more vitamin C than oranges. One serving of this vegetable is packed with various health-beneficial nutrients, including vitamin C (around 80mg).
Brussel Sprouts
These tiny little cabbages are so rich in vitamin C that they have more vitamin C than most citrus fruits, including the orange.
Takeaway
A person who fails to meet your daily vitamin C requirements will have trouble sleeping. In contrast, someone with adequate vitamin C intake (and corresponding levels in the body) will be less likely to develop sleeping problems. This, in turn, highlights the importance of prioritizing the foods mentioned above in your diet; this will help you get the right amount of vitamin C in your body.
While we might have answered your questions about how to experience less sleepless nights by looking at your vitamin C levels, how can you truly track this? With Vivoo, it is now possible! Vivoo is an at-home urine test strip that allows you to track 9 parameters from the comfort of your home. Besides your vitamin C levels, you can also track your body’s magnesium, ketones, calcium, sodium, and hydration, among other wellness indicators! After taking the test, the Vivoo app gives you an overall wellness score and provides you with detailed feedback on each parameter and nutrition and lifestyle advice based on your results to help you make changes in your wellness. Why not start your wellness journey now?
