Although some people might consider rose hips exotic, the wild food is a traditional source of vitamin C. Rose hips emerge in autumn, when other C-rich foods like oranges, strawberries and tomatoes are no longer locally available in northern climates. Rose hip tea, jelly and syrup preserve the fruit’s nutrients throughout the year. But you may also find rose hip or “rose hips plus vitamin C” supplements at health food stores and pharmacies.
Some nutritional supplements describe their rose hip capsules as “vitamin C with rose hips” or “rose hips plus vitamin C.” Although fresh rose hips contain high amounts of the nutrient, in the drying process some of the vitamin C may be lost, according to Drugs.com. For this reason, some supplement makers combine the natural vitamin C content of dried rose hips with synthetically produced vitamin C.
One hundred grams of freshly cooked rose hips may contain as much as 1,250 milligrams of vitamin C, compared to the 50 to 100 milligrams available in the same amount of citrus fruits and green vegetables, notes Drugs.com. Rose hip supplements typically contain either 500 or 1,000 milligrams of vitamin C. The University of Maryland Medical Center notes that the basic amount of vitamin C recommended for daily consumption ranges from 15 milligrams for young children to 120 milligrams for breastfeeding women. For people seeking the nutrient’s antioxidant protection to lower the risks of heart disease and cancer, vitamin C doses of 500 to 1,000 milligrams may be helpful, notes UMMC.
Vitamin C is crucial for bolstering your immune system. It also helps your body’s tissues heal after injury and to keep your bones and teeth strong. UMMC’s list of possible deficiency symptoms includes bleeding gums, dry skin, dry hair, nosebleeds, excessive bruising and an inability for wounds to heal. Additionally, the vitamin’s antioxidant protection is linked to lower risk for heart disease, some forms of cancer, stroke and minor illnesses. The most notorious form of vitamin C deficiency, scurvy, is less rare in developed parts of the world, notes UMMC.
The antioxidant protection gained from eating fruits and vegetables high in vitamin C is well understood, but there is less research proving the value of vitamin C supplements. To get vitamin C from your diet, consume rose hip soup or syrup, as well as citrus fruits, citrus juices, broccoli, tomatoes, Brussels sprouts, green peppers, strawberries, cantaloupes, cabbages, cauliflowers, spinach and berries. UMMC suggests eating as much of your vitamin C foods raw or briefly cooked, because heat destroys some of the nutrient’s content in foods.
- Red rose hips image by Profotokris from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.