Vitamin C is obviously a well-known nutrient. But did you know that increasing vitamin C intake may protect the health of your urinary tract? Read on to learn more.
Urinary Tract Health and Diet
Urinary tract health issues are one of the most common health issues for humans. The urinary tract is made up of the kidneys, ureter, bladder, and urethra. Most health issues in your urinary tract affect the urethra and bladder.
Some studies report that certain foods and beverages affect the health of your urinary tract. For example, plant-based diets are associated with better urinary tract health, as they are rich in leafy greens that are rich in vitamin C, and don’t include foods like poultry and pork that can act as reserves for the E. coli bacteria that cause intestinal infections and urinary tract health problems.
Another example is that drinking soda and coffee can increase the risk of urinary tract health issues and irritate the bladder. Staying hydrated and regularly drinking fresh berry or fruit juices and fermented milk products containing probiotic bacteria can reduce the risk of recurring health issues in the urinary tracts of women.
Read more: Urinary Tract Infection (UTI) | What is UTI?
Effects of Vitamin C on Urinary Tract
Vitamin C has antimicrobial properties and is often used as an important supplement to antibiotic therapy for treating health issues in your urinary tract. Some research suggests that having a daily intake of vitamin C has significant effects on preventing urinary tract health issues.
Vitamin C is considered a non-enzymatic antioxidant that slows down the production and oxidation of free radicals, leading to a strengthened immune system. This means that vitamin C deficiency can put you at risk of infection because of its negative effects on metabolism.
Vitamin C shows promise as a therapy for certain bacteria. In fact, it can cause certain bacteria to kill themselves! Vitamin C can lower the pH of urine, which reduces the likelihood of bacteria surviving in the urinary tract.
Fruits, vegetables, and leafy greens are particularly high in vitamin C and are a great way to increase your vitamin C intake. Red bell peppers, oranges, grapefruit, and kiwis provide the full recommended amount of vitamin C in a single serving.
A Vitamin C-Filled Menu
Vitamin C is typically safe for most people. This is especially true if you get it from foods rather than supplements. Here are some meal ideas that are filled with vitamin C:
Breakfast:
- Orange Tofu Dumplings
- Lentil and Charred Broccoli Chaat
- Strawberry Chia Pudding
- Brussel sprouts
- Pineapple-Kale Smoothie
- Mango-Coconut Oatmeal
- Yogurt with fresh strawberries
Lunch
- Orange Chicken Salad
- Warm Super Green Salad
- Cantaloupe & Cottage Cheese
- Turkey Sandwich with Cantaloupe
- Creamy Garlic Pasta with Shrimp and Vegetables
- Kale Turmeric Cauliflower Salad
Dinner
- Roasted Baby Bok Choy
- Prime Rib with Mashed Potatoes and Broccoli
- Fruity Moroccan Tagine
- Spanish Stuffed Peppers
Because vitamin C is water-soluble and destroyed by heat, the vitamin C content of foods can be reduced by prolonged storage and cooking. Steaming or microwaves can reduce the loss of vitamin C in foods. Luckily, many of the best food sources of vitamin C, like fruits and vegetables, are generally eaten raw.
Fruits, especially citrus fruits, fruit juices, and many vegetables are excellent sources of vitamin C. Some ready-to-eat breakfast cereals are fortified with vitamin C.
