A daily glass of pure juice could be the most effective way to ensure you get enough vitamin C from your diet, new research suggests.
The study, published in the journal Nutrients, found that drinking 100% fruit and vegetable juice results in the body absorbing higher levels of vitamin C compared with taking a vitamin C supplement or eating the whole fruit or vegetable.
In a randomised clinical trial, university researchers from South Korea measured vitamin C levels in the blood after participants consumed equivalent doses of vitamin C (102 mg) from three sources: a tablet, chopped tomatoes, peppers and mandarin oranges.
This was then compared to blood vitamin C levels after participants consumed a juice made from these same fruits and vegetables.
The results
The juice was found to deliver the highest vitamin C levels to the bloodstream, a result attributed to the juice matrix enhancing the vitamin C’s availability for absorption.
The “juice matrix” refers to the way the components of fruit juice — such as polyphenols, vitamins and minerals in solution — work together to make vitamin C easier for the body to absorb.
Vitamin C is a crucial water-soluble compound that supports essential physiological processes.
While most animals can synthesise vitamin C internally, humans and a few other mammals must obtain it through dietary sources due to a genetic mutation.
Vitamin C is essential for breaking down nutrients such as tyrosine, folic acid and tryptophan. It also helps your body produce collagen, supports your immune system and acts as a powerful antioxidant.
Lead researcher, Dr Mijoo Choi, said: “The juice matrix appears to facilitate better absorption of vitamin C, making it a practical choice for those looking to optimise their intake.”
Award-winning dietitian and public health nutritionist, Dr Frankie Phillips, added: “With winter flu season approaching, it’s especially important to make sure you’re getting enough vitamin C into your body to support your immune system."
"This new study emphasises how a simple glass of fruit juice is an excellent way to maximise absorption of vitamin C."
"A daily glass of orange juice provides more than 80% of the European recommendation and is a nutritious start to the day."