How Much Is 2 Grams Of Vitamin C

How Much Is 2 Grams Of Vitamin C

Introduction

In the battle against Covid19, Vitamin C has been hailed as a valuable ally in all stages. Enough reason to take a closer look and answer some of the following questions:

What is Vitamin C?

Why is it so important?

How is it effective in combatting Covid19

How should you take it, and what should you absolutely not do?

How much do you need and in which foods is it in which quantities?

Aside from the main stream opinion we will be looking at that of Dr Suzanne Humphries, nephrologist, Dr, John Bergman, chiropractor, Dr Weil, integrative medicine, and Dr Shiva Ayyadurai, biological engineer,

What is Vitamin C?

Vitamin C is a water-soluble vitamin and powerful antioxidant, and helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Research also indicates that it protects against a variety of cancers by combatting free radicals and helping neutralize the effects of nitrites (preservatives found in some packaged foods that are believed to be carcinogenic).

https://www.drweil.com/vitamins-supplements-herbs/vitamins/overloading-on-vitamin-c/

Functions

Vitamin C's functions include:

• Acting as an antioxidant in the body
• Playing a major role in collagen formation
• Assisting in the synthesis of a neurotransmitter, norepinephrine
• Helping break down cholesterol and synthesize bile
• Playing a role in the absorption, metabolism, and utilization of other nutrients, such as folate, and iron  Vitamin C increases folate bioavailability by protecting methyltetrahydrofolic acid from oxidationand vitamin C increases the efficiency of conversion of polyglutamates, in food, to the monoglutamate form required for absorption in the small intestine.
• Promoting healing of wounds

Recommended Intake:

Age Group (in years)	Recommended Dietary Allowance (mg/day) [milligrams per day]
Females	Males
1-3	15	15
4-8	25	25
9-13	45	45
14-18	65	75
14-18 Pregnancy	80	n/a
14-18 Lactation	115	n/a
19-50	75	90
19-50 Pregnancy	85	n/a
19-50 Lactation	120	n/a
50+	75	90

Why is it so important?

The human body cannot produce or store vitamin C. Therefore, it's essential to consume it regularly in sufficient amounts.

https://www.healthline.com/nutrition/vitamin-c-foods

Water-solublevitamins are stored in the body in very limited amounts, and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet.Vitamin C is sensitive to light,heat, and air and can bedestroyed during food preparation, cooking, or storage.

https://www.winchesterhospital.org/health-library/article?id=14069

Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/

Without treatment, decreased red blood cells, gum disease, changes to hair, and bleeding from the skin may occur. As scurvy worsens therecan be poor wound healing, personality changes, and finally death from infection or bleeding. It takes at least a month of little to novitamin C in the diet before symptoms occur.

https://en.wikipedia.org/wiki/Scurvy

Vitamin C is absorbed in the tissues with the help of Iron and Sodium.

Here it is said that anythng over 80 micrgrams is excreted through the urine.

Iron

TheRecommended Dietary Allowance (RDA) for all age groups of men and postmenopausal women is 8 mg/day; theRDA for premenopausal women is 18 mg/day. The median dietary intake ofiron is approximately 16 to 18 mg/day for men and 12 mg/day for women.

The median dietaryintake of iron is approximately 16 to 18 mg/day for men and 12 mg/day for women. TheTolerable UpperIntake Level (UL) for adults is 45 mg/day ofiron, a level based on gastrointestinal distress as an adverse effect.

Iron deficiency or anemia signs and symptoms may include:

• Extreme fatigue
• Weakness
• Pale skin
• Chest pain, fast heartbeat or shortness of breath
• Headache, dizziness or lightheadedness
• Cold hands and feet
• Inflammation or soreness of your tongue
• Brittle nails
• Unusual cravings for non-nutritive substances, such as ice, dirt or starch
• Poor appetite, especially in infants and children with iron deficiency anemia

Among the initial signs of iron poisoning are nausea and abdominal pain. Vomiting blood can also occur. Iron poisoning can also lead to diarrhea and dehydration. Sometimes, too much iron causes stools to turn black and bloody. These symptoms usually develop within six hours. After that, symptoms may appear to improve for a day or so.

After those early symptoms, other serious complications can develop within 48 hours after the iron overdose, such as:

• dizziness
• low blood pressure and a fast or weak pulse
• headache
• fever
• shortness of breath and fluid in the lungs
• a grayish or bluish color in the skin
• jaundice (yellowing of the skin due to liver damage)
• seizures

Dietary iron is found in two forms, heme and non-heme iron. Heme iron, which is present mainly in meat, poultry and fish, is well absorbed. Non-heme iron, which accounts for the majority of the iron in plants [1], is less well absorbed. More than 95% of functional iron in the human body is in the form of heme [2].

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967179/

Heme iron has higher bioavailability than nonheme iron, and other dietary components have less effect on the bioavailability of heme than nonheme iron [3,4]. The bioavailability of iron is approximately 14% to 18% from mixed diets that include substantial amounts of meat, seafood, and vitamin C (ascorbic acid, which enhances the bioavailability of nonheme iron) and 5% to 12% from vegetarian diets [2,4]. In addition to ascorbic acid, meat, poultry, and seafood can enhance nonheme iron absorption, whereas phytate (present in grains and beans) and certain polyphenols in some non-animal foods (such as cereals and legumes) have the opposite effect [4]. Unlike other inhibitors of iron absorption, calcium might reduce the bioavailability of both nonheme and heme iron. However, the effects of enhancers and inhibitors of iron absorption are attenuated by a typical mixed western diet, so they have little effect on most people's iron status.

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Some of the best plant sources of iron are:

• Beans andlentils.
• Baked potatoes.
• Cashews.
• Dark green leafy vegetables such asspinach.
• Whole-grains
• https://www.eatright.org/health/wellness/preventing-illness/iron-deficiency\

100 grams of dried thyme has 123.6 mg of iron , and 1 teaspoon of dried thyme contains 1.2 mg of iron.

100 grams of sesame seeds contain 14.6 mg of iron

100 grams of dark chocolate (preferably raw cocoa) contains 10 mg of iron

100-grams of pumpkin seeds contain 10 mg of iron / Pumpkin seeds10mg/100g

 100 grams, of Sea moss contains 9 milligrams of iron

100 grams of hemp seeds contain 7.94 milligrams of iron

100 grams of chia seeds contain 7.7 mg of iron

100 grams of cashew nuts contain 6.7 mg of iron Cashew nuts6,2mg/100g

100 grams of flax seeds contain 5.7 mg of iron

100 grams of chickpeas contain 6.2 mg of iron or Chickpeas1,9 mg/100g

100 ml of coconut oil contains 3.7 mg of iron.

Oats3,64 mg/100g

Tempeh3,6mg/100g ( but don't eat soy products, bad for the environment and for you, see gmo)

Tofu3,5mg/100g ( but don't eat soy products, bad for the environment and for you, see gmo)

100 grams of olives contain 3.3 mg of iron.

100 grams of cooked lentils contain 3.3 mg of iron

100 grams of raw dandelions contain 3.09 mg of iron.

100 grams of dried apricots contain 2.7 mg of iron, Dried apricots4,1mg/100g

(100 grams) of raw spinach contain 2.7 mg of iron

Baby spinach (boiled) 2,63mg/100g

100 grams of any whole grain. contain 2.5 milligrams of iron.

Kidney beans2,26mg/100g

100 grams of dried figs contain 2 mg of iron

100 -grams of cooked black beans contains 2 grams of iron,

100 grams of raisins contain 1.9 mg of iron

Two tablespoons of blackstop molasses contains 1.8 mg of iron.

100 grams of cooked stinging nettle contains 1.6 mg of iron

100 grams of cooked quinoa contains 1.5 mg of iron

Cooked kale1,11mg/100g

100 grams of dates contain 1 mg of iron

100 grams of cooked kale has 0.976 mg of iron

100-grams of cooked broccoli contains between 0.64 and 0.75 mg of iron

100 grams of plantain contains 0.6 mg of iron.

100 grams of raw tomato contains 0.25 mg of iron, 100 grams of tomato paste contains 1.73 mg of iron, 100 grams of tomato sauce has 0.844 grams of iron and 100 grams of sun dried tomatoes has 3.71 grams of iron.

100 grams of apple cider vinegar contains 0.2 milligrams of iron

How to Increase Iron Absorption From Plant Foods

The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.

For this reason, the recommended daily intake of iron is 1.8 times higher for vegetarians and vegans than those who eat meat (1).

This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women (1).

However, there are various strategies that can be employed to increase the body's ability to absorb non-heme iron. Here are the best-researched methods:

• Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% (1).
• Use a cast iron pan: Foods prepared in a cast iron pan tend to provide two to three times more iron as those prepared in non-iron cookware (79Trusted Source).
• Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption
• Vinegar aids in iron absorption by neutralizing Oxalate, as do citric acid (as in lemons), the probioticO. formigenes, kefir and vitaminB6 For more on oxalate, look here, for VitaminB6 sources, look here, :
• Vitamin C, Vinegar and sea weed aid in iron absorption by reducing the effect of phytic acid . Vitamin C rich foods also neutralize tannins .
• Olive Oil aids in the uptake of Iron as well as of Calcium.

It has been shown thatAshwagandha increased both the red blood corpuscles (RBC) and hemoglobin count. The increase in RBC results in an increased capacity of the blood to transport oxygen directly to the exercising muscles; thus, enhancing the aerobic capacity of the athletes.

A single serving of alfalfa provides 13% of your recommended daily allowance of vitamin K, which is an important vitamin for blood clotting. Vitamin K, along with chlorophyll and iron, alsopromotes blood production, which can help people with anemia.

Tea and vervain infusions inhibit iron availability. In contrast, mint improves it; vitamin C helps in preventing these inhibiting properties.

Normal use of tumeric does not inhibit the absorption of iron.

This study says Tumeric does not inhibit iron.

This is a case study where it is assumed that high dose Tumeric inhibits iron absorption. Not very convincing, since it is just one person. And he was taking 500 mg of timeric a day. That is a lot.
One fresh teaspoon of ground turmeric has around200 milligrams of curcumin. So that means he took 2 and a ha;f tea spoons of tumeric a day.

First of all, you should not take any anti viral herb daily. That's why the 4rdc has a herb rotation schedule. So you don't take a certain herb more than once a week.

Phytic acid and Phytate

• Some sources recommend soaking grains and nuts to lower their phytic acid levels. But phytic acid has many good qualities as well, as you can see here.
• Phytates, which are found in most plant foods, can reduce iron absorption by up to 80%. Butvitamin C—consumed along with a meal–can counteract the effect.

Copper is involved in the formation of red blood cells, the absorption and utilization of iron, themetabolism of cholesterol and glucose, and the synthesis and release of life-sustaining proteins and enzymes. .Copper also helps to neutralize "free-radicals", which can cause severe damage to cells.

Copper is found in whole grains, beans, nuts and potatoes, are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.

Sodium food sources

Sodium rich foods are beets, celery and carrots

The best salt for sodium intake is Himalayan salt because it contains 84 other minerals as well.

Current dietary guidelines in the US recommend that most adults consume no more than 2,300 mg of sodium per day. This is equal to around 1 teaspoon (6 grams) of finely ground salt with high risk groups striving for no more than 1,500 mg.

According to the American Heart Association (AHA), the minimum physiological requirement for sodium is less than500 mg a day — or less than the amount in one quarter of one teaspoon of table salt.

Salt poisoning sufficient to produce severe symptoms is rare, and lethalsalt poisoning even rarer; the median lethal dose of tablesalt is roughly 3,000 mg per kg of body weight.

Sodium deficiency or hyponatremia signs and symptoms may include:

• Nausea and vomiting.
• Headache.
• Confusion.
• Loss of energy, drowsiness and fatigue.
• Restlessness andirritability.
• Muscle weakness, spasms or cramps.
• Seizures.
• Coma.

 May increase in insulin resistance

No clear benefit for heart disease

Increased risk of death from heart failure

May raise LDL (bad) cholesterol and triglycerides

Increased risk of death for people with diabetes

Sodium toxicity or h ypernatremia symptoms are:

• Dizziness when you stand up or change positions (you may be dehydrated).
• Severe sweating or fever; vomiting and diarrhea with markedly elevated sodium levels, if your hypernatremia is due to a loss of body fluids.

The history of Vitamin C

Vitamin C was discovered in 1912, isolated in 1928, and in 1933, was the first vitamin to be chemically produced.It is on the World Health Organization's List of Essential Medicines Vitamin C is available as an inexpensive generic and over-the-counter medication. Partly for its discovery, Albert Szent-Györgyi and Walter Norman Haworth were awarded the 1937 Nobel Prizes in Physiology and Medicine and Chemistry, respectively.^[

https://en.wikipedia.org/wiki/Vitamin_C

Dual Nobelorize winner Linus Pauling (Chemistry 1954, Peace in 1962) was a vocal advocate for Vutamin C supplemantation, and promoted using 18000 mg a day.

In 1941, at age 40, Pauling was diagnosed with Bright's disease, a renal disease. Following the recommendations of Thomas Addis, who actively recruited Ava Helen Pauling as "nutritionist, cook, and eventually as deputy 'doctor'", Pauling was able to control the disease with Addis's then-unusual low-protein salt-free diet and vitamin supplements.^[138] Thus Pauling's initial – and intensely personal – exposure to the idea of treating disease with vitamin supplements was positive.

In 1965, Pauling readNiacin Therapy in Psychiatry by Abram Hoffer and theorized vitamins might have important biochemical effects unrelated to their prevention of associated deficiency diseases.^[139] In 1968, Pauling published a brief paper inScience entitled "Orthomolecular psychiatry",^[140] giving a name to the popular but controversial megavitamin therapy movement of the 1970s, and advocating that "orthomolecular therapy, the provision for the individual person of the optimum concentrations of important normal constituents of the brain, may be the preferred treatment for many mentally ill patients." Pauling coined the term "orthomolecular" to refer to the practice of varying the concentration of substances normally present in the body to prevent and treat disease. His ideas formed the basis of orthomolecular medicine,

https://en.wikipedia.org/wiki/Linus_Pauling

How much vitamin C do I need?

The advice differs:

The UK NHS states: "Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day."

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-

While healthline says

The current daily value (DV) for vitamin C is 90 mg.

https://www.healthline.com/nutrition/vitamin-c-foods

These are the daily recommendations for Vitamin C intake in the US:

According to some experts like Dr. Suzanne Humphries we need much more than that. She opts for 2000 mg a day. from your diet daily, but the needed dosage can be higher when you are ill. At least 2 grams a day for elderly, and when there is bad air quality. Suzanne Humpries says she takes thirty grams a day when she is traveling and that she does not get sick when she does that.

Dr. Suzanne Humphries​

When you eat vitamin C from natural sources you get all the flavons and[plu fenols that preserve the vitamin C.

When you use synthetic vitamin C, use sodium ascorbate, not calcium ascorbate, since the high calcium levels can sore with.

Vitamin C stays in your body for 6 hours.

You can get 5 grams of Vitamin C (that's 5000 mg) in a teaspoon of sodium ascorbate.

Use liposomic vitamin C if you need your body to access it easily.

Ascorbal palmetate is another option if you want different parts of the body targeted.

You can get very high dosis.

A evel to 70 or 80 is what is known as the highest levels. But 100-159 is also possible.

The level in the blood can go up to 400.

Take smaller dosis throughout the day to give yourself steady bloodlevels of Vitamin C.

Intravenously, levels of 15000 can be reached.

Vitamin C is deadly to cancer.

Sodium Ascorbate is what works. Don't take calcium ascorbate. that gice calcium build up and is very harmful. It can build up in the soft tissues and the heart and is very problematic.

Also the body uses sodium to move the ascorbate ion your system so it is convenient to have that in the pill. There is no calcium involved in moving ascorbate in the system.

Even for people with certain intolerances to vitamin C,6 grams a day is tolerated during illnesses.

According to Suzanne Humphries there is no increased risk for kidney stones when people take vitamin C. Do stay well hydrated. You can even take bitamin C when you have scepsus.

Vitamin C sources:

Animals have L ascorbic acid, not the ascorbic acid that is in plants.

2 tomatoes will give you 60 milligrams of whole vitamin C.

1 average sized citrus fruit will give you 79 milligrams of Vitamin C.

100 grams of strawberries will give you 58.8 mg of Vitamin C.

100 grams of kiwi fruit will give you 92.7 mg of Vitamin C

100 grams of broccoli will give you 89.2 mg of Vitamin C

100 grams of Parsley will give you 133 mg of Vitamin C

100 grams of Kale will give you 120 mg of Vitamin C

1 red bell pepper has 300 mg of Vitamin C

100 grams of red bell peppers has grams 127.7 mg of Vitamin C

100 grams of green bell peppers has grams 80.4 mg of Vitamin C

Red peppers pack the most nutrition, because they've been on the vine longest.Green peppers are harvested earlier, before they have a chance to turnyellow,orange, and thenred. Compared togreen bell peppers, thered ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

100 grams of fresh rose hips has 2300 mg of Vitamin C

100 grams of dried rose hips has 1700-2000 mg of Vitamin C

100 grams of raisins have 2.3 mg of Vitamin C.

100 grams of apples have 4.6 mg of Vitamin C.

100 grams of pomegranates has 10.2 mg mg of Vitamin C.

100 grams of grapes have 4 mg of Vitamin C.

100 grams of carrots have 5,8 mg of Vitamin C.

100 grams of prunes have 0.6 mg of Vitamin C.

Only raw, otherwise there is no vitamin C left in it.

I got this from a google search October 27 2020.

But when you look at the link now,it says something totally different: a very derogatory article claiming that Vitamin C has no proven health benefits:

https://medlineplus.gov/ency/article/002404.htm

While this article says something very different:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409678/

• 100 grams of Cantaloupe. has 36.7 mg of Vitamin C
• Citrus fruits and juices, such as orange andgrapefruit.
• 100 grams of oranges have 53.2 mg of Vitamin C
• 100 grams of lemon has 53 mg of Vitamin C
• .100 grams of grapefruit has 31.2 mg mg of Vitamin C
• 100 grams of Kiwi fruit. has 92.7 mg of Vitamin C
• 100 grams of Mango has 36.4 mg of Vitamin C
• One large papaya is packed with 235 milligrams of vitamin C
• Christopher Columbus called the papaya "the fruit of the angels." It's not hard to see why. One large papaya is packed with 235 milligrams of vitamin C — that's two to three times more than your recommended daily allowance — and is an excellent source of vitamin A,potassium, and calcium.
• https://www.webmd.com/diet/features/for-flavor-and-vitamin-c-try-a-papaya
• 100 grams of Pineapple has 47.8 mg of Vitamin C.
• 100 grams of Strawberries, have 58.8 mg of Vitamin C.
• 100 grams of raspberries, have 26.2 mg of Vitamin C
• 100 grams of blueberries, have 9.7 mg of Vitamin C
• 100 grams of cranberries. have 13.3 mg. mg of Vitamin C
• 100 grams of Watermelon has 8.1 mg of Vitamin C
• 100 grams of reine claude plums have 5,4 mg of Vitamin C.
• 100 grams of Coleslaw has 14.6 mg of Vitamin C
• 100 grams of cabbage has 36.6 mg of Vitamin C
• 100 grams of lettuce has 9.2 mg of Vitamin C
• 100 grams of Cantaloupe. has 36.7 mg of Vitamin C
• Citrus fruits and juices, such as orange andgrapefruit.
• 100 grams of oranges have 53.2 mg of Vitamin C
• 100 grams of lemon has 53 mg of Vitamin C
• .100 grams of grapefruit has 31.2 mg mg of Vitamin C
• 100 grams of Kiwi fruit. has 92.7 mg of Vitamin C
• 100 grams of Mango has 36.4 mg of Vitamin C
• One large papaya is packed with 235 milligrams of vitamin C
• Christopher Columbus called the papaya "the fruit of the angels." It's not hard to see why. One large papaya is packed with 235 milligrams of vitamin C — that's two to three times more than your recommended daily allowance — and is an excellent source of vitamin A,potassium, and calcium.
• https://www.webmd.com/diet/features/for-flavor-and-vitamin-c-try-a-papaya
• 100 grams of Pineapple has 47.8 mg of Vitamin C.
• 100 grams of Strawberries, have 58.8 mg of Vitamin C.
• 100 grams of raspberries, have 26.2 mg of Vitamin C
• 100 grams of blueberries, have 9.7 mg of Vitamin C
• 100 grams of cranberries. have 13.3 mg. mg of Vitamin C
• 100 grams of Watermelon has 8.1 mg of Vitamin C
• 100 grams of reine claude plums have 5,4 mg of Vitamin C.
• 100 grams of Coleslaw has 14.6 mg of Vitamin C
• 100 grams of cabbage has 36.6 mg of Vitamin C
• 100 grams of lettuce has 9.2 mg of Vitamin C
• 100 grams of Cantaloupe. has 36.7 mg of Vitamin C
• Citrus fruits and juices, such as orange andgrapefruit.
• 100 grams of oranges have 53.2 mg of Vitamin C
• 100 grams of lemon has 53 mg of Vitamin C
• .100 grams of grapefruit has 31.2 mg mg of Vitamin C
• 100 grams of Kiwi fruit. has 92.7 mg of Vitamin C
• 100 grams of Mango has 36.4 mg of Vitamin C
• One large papaya is packed with 235 milligrams of vitamin C
• Christopher Columbus called the papaya "the fruit of the angels." It's not hard to see why. One large papaya is packed with 235 milligrams of vitamin C — that's two to three times more than your recommended daily allowance — and is an excellent source of vitamin A,potassium, and calcium.
• https://www.webmd.com/diet/features/for-flavor-and-vitamin-c-try-a-papaya
• 100 grams of Pineapple has 47.8 mg of Vitamin C.
• 100 grams of Strawberries, have 58.8 mg of Vitamin C.
• 100 grams of raspberries, have 26.2 mg of Vitamin C
• 100 grams of blueberries, have 9.7 mg of Vitamin C
• 100 grams of cranberries. have 13.3 mg. mg of Vitamin C
• 100 grams of Watermelon has 8.1 mg of Vitamin C
• 100 grams of reine claude plums have 5,4 mg of Vitamin C.
• 100 grams of Coleslaw has 14.6 mg of Vitamin C
• 100 grams of cabbage has 36.6 mg of Vitamin C
• 100 grams of lettuce has 9.2 mg of Vitamin C
• 100 grams of sweet potato has 2.4 mg of Vitamin C
• I got the ones without links from a google search How much vitamin C does …….have?

The potential side effects of camu camu are related to its high vitamin C content. Just 1 teaspoon (5 grams) of camu camu could provide 682mg of vitamin C, which is 760% of the RDI for this nutrient. The Tolerable Upper Limit (TUL) for vitamin C is 2,000mg

https://www.healthline.com/nutrition/camu-camu#Potential-side-effects-of-camu-camu

Best preparation methods for Vitamin C

Any raw vegetable contains the highest content of vitamin C compared to that of any cooked one.

Eating raw vegetables is the best way to obtain vitamin C. Cooking methods (i.e. steaming, microwaving, and boiling) have huge impacts on the vitamin C content of vegetables.

Vitamin C begins to denature at temperatures as low as 86 °F, or 30 degrees Celcius according to a study in theInternational Journal of Scientific and Technology Research.²

Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water. Vitamin C degrades at 30 degrees Celcius.

Steaming is the best cooking method for retaining the vitamin C content in vegetables.

For Brocolli steaming preserves the most vitamin C and chlorophyll.

Steaming resulted in significantly greater retention of vitamin C and DPPH radical-scavenging activity,

About 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods .

 All cooking treatments, except steaming, caused significant losses of chlorophyll and vitamin C and significant decreases of total soluble proteins and soluble sugars.

Stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.

Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables.

Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.

100 grams	Loss of vitamin C during steaming 5 minutes	loss of vitamin C during boiling 5 minutes	loss of vitamin C During microwaving for 5 minutes
broccoli,	14.3, %	54.6, %	28.1 %
spinach,	11.1 %	50.5, %	25.5, %
lettuce	8.6 %	40.4 %	21.2 %

Suzanne Humphries goes on to say that Once you slice these things open, once you store them in the refrigerator, the Vitamin C content goes down. Same goes for pumped breast milk that is stored in the refrigerator.

Nutrient loss is not because of freezing, but because of blanching done before freezing

Fruit juice is not a good way to get your Vitamin C.

The high fructose content in fruit juice uses up the vitamin C, to move the glucose in the cells

How Vitamin C fights disease

Dr John Bergman

https://www.bitchute.com/video/Vwkpjlxonifz/

The natural oils of the skin protect. It's not the germ that causes disease. How do you know that? If you take Vitamin C, your immune system gets rid of the virus.

Your body is self healing and self regularatory. We are desigbed to live 120 years. No chemotherapy. unless it is high dosage vitamin C. https://www.youtube.com/watch?time_continue=4534&v=PYqLi-Fy8ao&feature=emb_logo

Dr Shiva Ayyadurai on Vitamin C:

Dr Shiva Ayyadurai calls Vitamin C a shock absorber. It navigates the body away from a cytokine storm. It is also very good in saving people from scepsis because of covid19. People on the verge of death from Covid19 are saved by high dose vitamin C. Interferon needs to be activated

What is a virus trying to do? A virus tries to go through a series of processes to take over one of your cells and then proliferate itsself. If you have a heavy

Step 1 virus tries to come into the cells. That's virus entry. It tries to take over your cells.

Step 2. The virus tries to replicate its self

Step 3: It tries to get out of the cells it has replicated in and spread through the body

What the body is trying to do, is first of all, the virus should not even be coming in.

hydroxychloroquine stops the virus entry.

Zink is very good at stopping the replication.

Vitamine D3 can literally destroy the virus membane.

The cytokine storm is an overreaction of the body to the virus.

The aveoli in the lungs fill with fluid because of the cytokine storm. The lungs are thus weakened, comparanle to a water fille balloon where the pressure on the balloon heuightens because of the fluid.

Putting people on ventilators in this state is suffocating them, because the lungs are already weakened because of the fluid, and now you are forcing air into lungs that are already filled with fluids.

So this is what was happening to doctor Oadget, but luckily his cooleagues fof mot gove up on him as you can read here:

Hospitals made $13.000.- for every patient diagnosed with Covid19. $35.000.- for every patient diagnosed as dying from Covid19 and anotyher $50.000.- for putting thm on ventilators, which makes a total of $98.000,- per dead Cobid patient. It was a mony making machinery for them.

Vitamin C is cheap. Dr Ayyadurai recommends a 100 mg intravenous Vitamin C drip for funal stagel Covid19 patients.

They also did this to Dr. Padget and fouur days later he came off the sedation and the ventilator.

It; s a well known fact that Vitamin C works like this. Thousands of studies have already been done on this,

like this one, which was written in 2002:

Wht are they not telling you about this?

Academics are not telling you about it, Big Parma does not wantb don't want you to know about it. They want to funnel you to vaccines and they want to sell ventilators.

Big tech, Big Pharma and Big Academis. They don't want to save lives.

This one was written in 2019:

When you are in critically ill condition, you need to go to 100 grams of Vitamin C a day over a drip.

Vitamin C also stops viral replication.

A new study even says you don; t need an iv drip. Powdered vitamin C has the same effect.

Vitamin C prevents and cures cardiovascular disease.

Vuild community, boost immunity.

water to water, fat to fat: water soluble vitamins with drinks, fat soluble ones with food.

Someone asked how many lemons 100 grams of vitamin C is.

That would make: 1887 lemons (100000/53)

100 grams of lemon has 53 mg of vitamin C. So what amount is needed for 1000000 mg of Vitamin C?

1000000= 53x

x=100000/53-188700 grams of lemon

1 lemon is between 58 and 84 grams. Let's take and average of 70 grams.

188700/ 70=2696 lemons.

From Healthline: 1. Kakadu Plums

The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.

It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).

It's also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health (4Trusted Source, 5Trusted Source).

SUMMARY

Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.

2. Acerola Cherries

Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C, or 913% of the DV (6).

Animal studies using acerola extract have shown that it may have cancer-fighting properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet (7Trusted Source, 8Trusted Source, 9Trusted Source).

Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist.

SUMMARY

Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.

https://3dd6e7360f235de388d829b68214c396.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.html

3. Rose Hips

The rose hip is a small, sweet, tangy fruit from the rose plant. It's loaded with vitamin C.

Approximately six rose hips provide 119 mg of vitamin C, or 132% of the DV (10).

Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.

Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis (11Trusted Source).

SUMMARY

Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.

4. Chili Peppers

One green chili pepper contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV (12, 13).

Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation (14Trusted Source).

There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning (14Trusted Source).

SUMMARY

Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.

5. Guavas

This pink-fleshed tropical fruit is native to Mexico and South America.

A single guava contains 126 mg of vitamin C, or 140% of the DV. It's particularly rich in the antioxidant lycopene (15).

A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels (16Trusted Source).

SUMMARY

Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.

6. Sweet Yellow Peppers

The vitamin C content of sweet or bell peppers increases as they mature.

Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers (17, 18).

Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.

A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes (19Trusted Source).

SUMMARY

Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.

7. Blackcurrants

One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C, or 112% of the DV (20).

Antioxidant flavonoids known as anthocyanins give them their rich, dark color.

Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases (21Trusted Source, 22Trusted Source).

SUMMARY

Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.

8. Thyme

Gram for gram, fresh thyme has three times more vitamin C than oranges and one of the highest vitamin C concentration of all culinary herbs.

One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the DV (23).

Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections.

While thyme is a popular remedy for sore throats and respiratory conditions, it's also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria and clear infected cells (24Trusted Source, 25Trusted Source).

SUMMARY

Thyme contains mopre vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.

9. Parsley

Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV (26).

Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.

Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia (27Trusted Source, 28Trusted Source).

One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their meals. At the end of the study, their iron levels had increased by 17%, hemoglobin by 8% and ferritin, which is the stored form of iron, by 12% (29Trusted Source).

SUMMARY

Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.

10. Mustard Spinach

One cup of raw chopped mustard spinach provides 195 mg of vitamin C, or 217% of the DV (30).

Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV (31).

As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.

SUMMARY

Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.

11. Kale

Kale is a cruciferous vegetable.

One cup of chopped raw kale provides 80 mg of vitamin C, or 89% of the DV. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin (32).

One cup of cooked kale provides 53 mg, or 59% of the DV for vitamin C (33).

While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying or steaming leafy greens helps release more of their antioxidants. These potent antioxidants may help reduce chronic inflammatory diseases (34Trusted Source).

SUMMARY

Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale delivers 89% of the DV for vitamin C, while a lightly steamed cup provides 59%.

12. Kiwis

One medium kiwi packs 71 mg of vitamin C, or 79% of the DV (35).

Studies have shown that the vitamin-C-rich kiwifruit may help reduce oxidative stress, lower cholesterol and improve immunity (1Trusted Source, 27Trusted Source).

A study in 30 healthy people aged 20–51 found that eating 2–3 kiwis every day for 28 days reduced blood platelet stickiness by 18% and lowered triglycerides by 15%. This may reduce the risk of blood clots and stroke (36Trusted Source).

Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just one week, having increased by 304% (37Trusted Source).

SUMMARY

Kiwis contain 93 mg of vitamin C per 100 grams. One medium-sized kiwi provides 79% of the DV for vitamin C, which benefits blood circulation and immunity.

13. Broccoli

Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV (38).

Numerous observational studies have shown a possible association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, improved immunity and a decreased risk of cancer and heart disease (39Trusted Source, 40Trusted Source).

One randomized study gave 27 young men who were heavy smokers a 250-gram serving of steamed broccoli containing 146 mg of vitamin C every day. After ten days, their levels of the inflammatory marker C-reactive protein had decreased by 48% (41Trusted Source).

SUMMARY

Broccoli contains 89 mg of vitamin C per 100 grams. One-half cup of steamed broccoli provides 57% of the DV for vitamin C and may lower your risk of inflammatory diseases.

14. Brussels Sprouts

One-half cup of cooked Brussels sprouts provides 49 mg, or 54% of the DV for vitamin C (42).

Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese and potassium.

Both vitamins C and K are important for your bone health. In particular, vitamin C aids the formation of collagen, which is the fibrous part your bones.

A large 2018 review found that a high dietary intake of vitamin C was associated with a 26% reduced risk of hip fractures and a 33% reduced risk of osteoporosis (43Trusted Source).

SUMMARY

Brussels sprouts contain 85 mg of vitamin C per 100 grams. One-half cup of steamed Brussels sprouts provides 54% of the DV for vitamin C, which may improve your bone strength and function.

15. Lemons

Lemons were given to sailors during the 1700s to prevent scurvy. One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the DV (44).

The vitamin C in lemon juice also acts as an antioxidant.

When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process (45Trusted Source).

SUMMARY

Lemons contain 77 mg of vitamin C per 100 grams, with one medium lemon delivering 92% of the DV. Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.

16. Lychees

One lychee provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a one-cup serving provides 151% (46).

Lychees also contain omega-3 and omega-6 fatty acids, which benefit your brain, heart and blood vessels.

Studies specifically on lychee are unavailable. Nonetheless, this fruit provides plenty of vitamin C, which is known for its role in collagen synthesis and blood vessel health (47Trusted Source).

An observational study in 196,000 people found that those with the highest vitamin C intakes had a 42% reduced risk of stroke. Each extra serving of fruits or vegetables lowered the risk by an additional 17% (47Trusted Source).

SUMMARY

Lychees contain 72 mg of vitamin C per 100 grams. One single lychee contains an average 7.5% of the DV for vitamin C, while a one-cup serving provides 151%.

17. American Persimmons

Persimmons are an orange-colored fruit that resembles a tomato. There are many different varieties.

Though the Japanese persimmon is the most popular, the native American persimmon (Diospyros virginiana) contains almost nine times more vitamin C.

One American persimmon contains 16.5 mg of vitamin C, or 18% of the DV (48).

SUMMARY

American persimmons contain 66 mg of vitamin C per 100 grams. One American persimmon packs 18% of the DV for vitamin C.

18. Papayas

One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% of the DV (49).

Vitamin C also aids memory and has potent anti-inflammatory effects in your brain (50Trusted Source).

In one study, 20 people with mild Alzheimer's were given a concentrated papaya extract for six months. The results showed decreased inflammation and a 40% reduction in oxidative stress (51Trusted Source).

SUMMARY

Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.

19. Strawberries

One cup of strawberry halves (152 grams) provides 89 mg of vitamin C, or 99% of the DV (52).

Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants.

Studies have shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia and diabetes (53Trusted Source).

One study in 27 people with metabolic syndrome found that eating freeze-dried strawberries daily — the equivalent of 3 cups fresh — reduced heart disease risk factors (54Trusted Source).

At the end of the eight-week study, their "bad" LDL cholesterol levels had decreased by 11%, while their levels of the blood vessel inflammation marker VCAM had decreased by 18% (54Trusted Source).

SUMMARY

Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit may help your heart and brain health.

20. Oranges

One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV (55).

Widely eaten, oranges make up a significant portion of dietary vitamin C intake.

Other citrus fruits can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg or 73% of the DV, a mandarin 24 mg or 39% of the DV and the juice of one lime 13 mg or 22% of the DV (56, 57, 58).

SUMMARY

Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of this vitamin.

https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_2

What about Vitamin C from wild crafting?

100 grams of Dandelion greens have 35 mg of Vitamin C

100 grams of Clover has 6 mg of Vitamin C

What about vegetables?

100 grams of cabbage has 0.4 mg of vitamin C.

100 grams of cauliflower has 0.5 mg of vitamin C.

100 grams of cabbage has 0.4 mg of vitamin C.

So, to get to 2000 mg of Vitamin C naturally, we should be eating 4 kilograms of lemons? That does not sound sensible. And apparently you still get colds, only not bad enough to get serious symptoms.

While with the e4dc, I normally don't get any colds at all. Personally, I find carrot juice much more satisfying as a quick fix to health issues, like headaches. For nausea, a lemon squeezed in filtered water does the trick for me.

Dr Weil says he used to recommend 2,000 to 6,000 mg of vitamin C daily, but that he changed hois mind after reading two studies, and now only recommends 200-600 mg daily, and 1000 if people are ill"

"Vitamin C is abundant in many fresh vegetables and fruits. The best food sources include citrus fruits, red peppers (both sweet and hot) When obtained from food and supplements in the recommended dosages, vitamin C is generally regarded as safe. High doses aren't known to cause serious side effects but can lead to diarrhea, nausea, abdominal cramps, and other gastrointestinal symptoms as well as heartburn, headache and insomnia.

Doses greater than 2,000 mg/day may contribute to the formation of kidney stones, but evidence for this is inconclusive.

Dr Weil goes on to say he used to recommend taking 2,000 to 6,000 mg of vitamin C daily (in three divided doses). In 1999, I lowered my recommendation to 200 mg – 500 mg (in two divided doses) after reviewing two well-designed studies showing that this amount more than saturates the body's tissues and is sufficient to help protect against cancer, heart disease and other chronic illnesses. One of the studies concluded that 200 mg a day is the maximum amount of vitamin C that human cells can absorb, making higher dosing on a daily basis pointless.

The second study came from the Linus Pauling Institute (Pauling himself famously took 18,000 mg of C per day) and was published in the June 1999 issue of theAmerican Journal of Clinical Nutrition. It identified a similar dose, 120 to 200 mg, as the optimal amount for reducing the risk of cardiovascular disease, cancer, cataracts and other chronic conditions.

A number of drugs can affect vitamin C levels. These include birth control pills and aspirin. And some evidence suggests that large doses of vitamin C may block the action of blood thinning drugs such as warfarin (Coumadin) and distort the results of certain blood tests. (Be sure to tell your doctor about all the supplements you're taking).

I now recommend taking 250 mg of vitamin C daily and increasing that by an extra 1,000 mg if you have a cold or flu; work in a smog-filled city; or live with a smoker. While taking 2,000 mg a day is unlikely to hurt you – since your body will eliminate the excess – the worst effect would likely be wasting your money."

Andrew Weil, M.D.

Source:Linus Pauling Institute, "Vitamin C." lpi.oregonstate.edu/mic/vitamins/vitamin-C#safety

Conclusion

Like so often , I started this article to help a friend out, but ended up learning so much myself.

Dr Suzanne Humphries says to by all means , get your Vitamin C from natural sources, but when you are ill, go for synthetic, and then choose sodium ascorbate, not calcium ascorbate, because that gives calcium build up, which is very dangerous for the heart since the calcium builds up in the arteries.

Sodium, on the other hand is a smart choice since that is also needed for the absorption into tissues.

As a regular dose , Dr Suzanne Hunphries advises 2000 mg of vitamin C, going up to 30000 mg a day in case of illness.

Dr Weil advises 240 mg daily and 1000 mg in case of ilness.

Dr Shiva Ayyadurai advises 100000 mg a day in case of illness.

But he also says that you need to mind your own reactions. And he also explains which part which substance plays in which stage of an infection.

It's interesting that he says intravenous intake is not necessary , oral intake works just as well according to him.

Dr John Bergman mentions much more benefits foods have in preventing and curing disease.

Dr Suzanne Humphries also stresses the volatility of Vitamin C. It is immediately gone if food is not fresh or if it is heated or processed in any way and it dissappears from the body in 6 hours, which is why eating Vitamin C rich foods every 4 hours or so during the day is a good idea.

Dr Shiva Ayyadurai does a good job in explaining how viruses enter the body and at what stage which nutrient is helpful.

Only Dr Suzanne Humphries mentions the importance of sodium for Vitamin C absorption., while iron is important as well. Every talk on vitamin C should mention this.

So who is right? What is the right dose, and the right way of taking vitamin C?

I will always prefer food sources over chemical ones. So for vitamin C just fruit with breakfast and raw salads as afternoon snacks and along with dinner in the evening. Just the equivalent of two pieces of fruit and 200 grams of salad works fine for me.

Dr Suzanne Humphries says with her way she still gets colds but it keeps people out of the hospital. With the presuns method you get rid of any symptoms of disease within 15 minutes and feeling awesome as a default mode.

So there are many more ways to prevent disease than just Vitamin C, like essential oils and herbs and carrot juice so I think Vitamin C tends to get over emphasized. Still how much better would hospitals and doctors be if Vitamin C instead of toxic drugs and vaccines would be the go to treatment. Maybe some day.

And now : how to put this in practice in a pleasant way

For breakfast you can try the e4dc breakfast, described here, which is basically a multi vitamin in food shape.

With lunch you can add some soup made from a tea spoon of organic red palm oil, a coffee spoon of Himalayan salt for your sodium, and a spoon of yeast for your Vitamin B and with lunch and dinner and as an afternoon snack you can make salads from cabbage or cole sla with an apple cider vinegar and olive oil dressing and some cheese for taste, and of course you can add peppers and tomato's and nuts, and anything that is healthy and tasty.

There are many dinner ideas in the e4dc as well.

As drinks you can drink carrot juice and teas from the tea rotation method to get all your herbs in.

references

https://nutraceuticalbusinessreview.com/news/article_page/Degradation_of_vitamins_probiotics_and_other_active_ingredients_caused_by_exposure_to_heat_water_and_sunlight/145924

http://www.whfoods.com/genpage.php?tname=george&dbid=215

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/

https://www.healthline.com/nutrition/healthy-iron-rich-foods#The-bottom-line

https://www.foodunfolded.com/article/plant-based-iron-sources

https://www.healthline.com/nutrition/iron-rich-plant-foods

https://www.aqua-calc.com/calculate/food-volume-to-weight/substance/dandelion-blank-greens-coma-and-blank-raw

https://healthyeating.sfgate.com/health-benefits-cooked-collard-greens-4026.html

http://www.dietandfitnesstoday.com/iron-in-thyme.php

https://www.webmd.com/diet/health-benefits-alfalfa#1

https://thebeet.com/for-natural-weight-loss-better-immunity-and-energy-just-add-sea-moss/

https://www.healthline.com/nutrition/foods/olives#nutrients

https://www.healthline.com/nutrition/iron-rich-plant-foods#TOC_TITLE_HDR_4

https://academic.oup.com/jn/article/136/12/2970/4663953

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414192/

https://www.healthline.com/nutrition/iron-rich-plant-foods#TOC_TITLE_HDR_8

https://www.foxnews.com/food-drink/8-high-sodium-foods-that-are-ok-to-eat

https://parentingscience.com/iron-absorption/

https://pubmed.ncbi.nlm.nih.gov/11697767/

https://jurgenschuster.blogspot.com/2015/04/how-to-neutralize-tannins.html

https://medlineplus.gov/ency/article/002419.htm

https://www.healthline.com/nutrition/foods-high-in-copper#TOC_TITLE_HDR_5

https://en.wikipedia.org/wiki/Copper_in_health

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