Our grandma’s tip to drink freshly squeezed lemon juice (with minimum lukewarm water) when you wake up might have a whiff of scientific logic to it after all. Research has indicated that Vitamin C plays a role in better oxidation of fats and has a direct link with metabolic syndrome, the root cause of obesity and its comorbidities. Meaning, it could be a good natural catalyst for efficient metabolism and thereby ensure your body responds better to a healthy lifestyle.
Dr Belinda George, Endocrinologist and Associate Professor, St John’s Medical College Hospital says, “If there is a deficiency of vitamin C, it could make you resistant to burning fat when you are exercising.”
Vitamin C, metabolism and weight loss
According to an article published in Redox Biology journal in 2019, researchers have pointed out the link between Vitamin C, gut liver axis and metabolic syndrome.
Bengaluru based diabetologist Dr Ashwitha Shruti Dass explains metabolic syndrome is a combination of certain conditions like high blood pressure, high triglycerides, abdominal obesity, low high-density lipoprotein or HDL (good cholesterol) and high fasting glucose occurring simultaneously. “It has been defined as the prime reason for the global obesity epidemic and its comorbidities,” explains Dass.
The study also concludes that poor vitamin C is associated with metabolic syndrome and high ascorbate acid (vitamin C) is associated with better metabolic health. Gut dysbiosis (imbalance in gut health) has been attributed to obesity, gut inflammation and deficiency of vitamin C. Another research done on 2069 people in 2015 has also concluded that people with low vitamin C intake were more predisposed to developing metabolic syndrome.
Vitamin C and 30 percent more fat oxidation
Arizona based researcher Carol Johnston, Professor of Nutrition and Associate Dean for Faculty Success, at College of Health Solutions Arizona State University has stated in her review article that Vitamin C helps ensure upto 30 percent more fat oxidation during moderate exercise.
In an email interaction with Happiest Health, she explains, “We have observed in our research that vitamin C supplementation increases fat oxidation and feelings of ‘vigor’ – suggesting that one feels more energetic when their vitamin C status is high and may exercise more (which could help with weight management).”
Johnstone also points out that many studies have reported an inverse association between vitamin C status and obesity. “That is, the higher the level of vitamin C in plasma, the lower the body weight (and the lower the fat mass) of individuals,” she explains. “However, the direction of this relationship is not known,” she adds.
Lemon juice alone is not enough
Of course, vitamin C doesn’t have any magical powers and drinking lemon or citrus fruit extract alone without adequate exercise and a healthy diet plan will not make that extra flab disappear.
Dr George says that one specific nutrient does not lead to weight loss. So, it is erroneous to say that vitamin C intake alone will make you lose weight.
Delhi based educationist Kashish Bajaj (26) recalls consuming lemon juice with warm water every morning for six months before her wedding day to shed a few kilos. However, she only started to lose weight when she exercised and followed a healthy low carbohydrate diet.
“I thought lemon juice would drastically help me lose weight. But when it didn’t, I reduced the rotis or rice (carbohydrates) in my diet and exercised every day. It made me lose 4 kgs within six months,” she says. She also adds that she noticed remarkable improvement in her skin and digestion.
Bengaluru based Soumita Biswas, Technician Supervisor Clinical Nutrition and Diabetics, Aster R V Hospital, says vitamin C can also help to counteract exercise-induced oxidative stress.
“This may speed up your metabolism and help you burn more calories,” she explains.
Natural sources of vitamin C
When it comes to consuming Vitamin C, it is always better to opt for natural sources instead of relying on supplement pills as they could have side effects on your gastric health if consumed in excess. According to Bengaluru based diabetologist Dr Dass not all natural sources of vitamin C need be citrus fruits as it is also found in many vegetables.
Biswas says vegetables like red bell pepper, broccoli, kale, amaranth leaves and mint leaves can also be consumed to replenish Vitamin C. Some of the vitamin C rich fruits are:
- Lemon
- Orange
- Gooseberry
- Guava
- Raw Mango
- Black Currant
- Strawberries
“One should reduce calorie intake, reduce portion sizes, eat whole foods and less processed foods. Also avoid fried foods, sugar-sweetened beverages and gravies and increase physical activity to achieve weight loss of 1-2 pounds per week,” recommends Johnston. She also adds packaged fruit drinks have lower Vitamin C levels than freshly squeezed ones.
Takeaway
Vitamin C and its antioxidative properties help improve metabolism. Research has also pointed out that low vitamin C level increases risk of metabolic syndrome and its complications including obesity. Vitamin C intake could help improve fat oxidation, thereby helping burn more calories during physical activities.
