EP.354/ This one fruit can help you improve your vitamin C levels and reduce inflammatory markers with endometriosis
Most people with endo are struggling with symptoms, and so the last thing they need is to also struggle with nutrition changes.
That’s why today, I wanted to offer you a quick change that can make a big improvement.
Enter kiwis.
Now, we’ve discussed the incredible benefits of kiwis for improving constipation and motility on the podcast before, and the research there is amazing, so I’ve linked to the show notes if you want to learn more about using kiwis for gut issues.
But what you might not know is that kiwis are one of the best sources of vitamin C available.
But why does that matter to us?
Well, research has shown that people with endo have a 30% reduced intake of vitamin C in comparison to those without, and that a high antioxidant diet which included adequate intake of vitamin C, A and E, over three months, significantly improved vitamin C levels and antioxidants levels, and reduced markers of inflammatory oxidative stress.
To add to that, a study on humans with endo showed that consuming a bar fortified with both vitamin C and vit E daily, for six months, reduced oxidative stress markers in people with endo.
Okay, so why does reducing oxidative stress matter?
Because oxidative stress is higher in people with endo, and it’s a key driver of endo growth. It’s a process that kicks off an inflammatory cascade that allows endo to flourish - but the good news is, research has shown that diet and supplements can lower the levels of oxidative stress in people with endo (and as a result, pain).
So, back to kiwis.
We now know that people with endo may have lower levels of vitamin C and a lower intake of vitamin C, and this is where kiwis can shine.
Kiwis contain almost three times more vitamin C than oranges.
One kiwi provides roughly 56mg of vit C, that exceeds the UK RDA of 40mg per day (though other countries have a higher RDA such as 75mg), and research has also shown that the vitamin C in kiwis is easier to absorb than from other sources.
In fact, multiple studies have shown the benefits of using kiwis to replenish vitamin C levels. One study found that one kiwi per day for six weeks improved vit C levels to healthy, normal ranges in those with low vitamin C levels, and two kiwis per day in the same population for six weeks took vitamin C levels to what’s called ‘saturation’ levels, meaning vitamin C levels reached optimal and highest possible levels.
And as if that wasn’t enough, another study showed that yes, two kiwis a day achieved saturation levels, but they also measured inflammation levels in the blood stream of participants, and saw a significant reduction in inflammatory markers.
And whilst the studies on endo and vitamin C weren’t performed using kiwis, we know that we saw improvements in vitamin C levels and a reduction of inflammatory markers with vitamin C rich foods, so we can hope and reasonably assume that the affects with kiwis will be similar.
Adding kiwis to our diet is also relatively easy. You can eat them alone as a snack, or use them as toppers to yoghurt, oatmeal or chia pudding. You can even put them in smoothies or salads!
A word of warning - kiwis can be acidic, so if you have interstitial cystitis, you might find you have increased bladder sensitivity or pain with them. Some people tolerate them just fine, but see how you do.
So, if you want to a simple but seriously evidenced based way to improve your inflammation levels and your gut health, consider adding one to two kiwis a day to your diet, and see how you feel over the next two months or so.
Show notes
Kiwis and gut motility
https://www.theendobellycoach.com/podcast/kiwis-for-constipation?rq=kiwis
Endo and oxidative stress
https://link.springer.com/article/10.1186/1477-7827-7-54
https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/
https://pubmed.ncbi.nlm.nih.gov/22728166/
Endo and vitamin C
https://link.springer.com/article/10.1186/1477-7827-7-54
https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772
Kiwis and vit C
https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/
https://fdc.nal.usda.gov/food-details/1102667/nutrients
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/#:~:text=How much vitamin C do,in your diet every day.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
https://www.mdpi.com/2072-6643/14/21/4657
https://pmc.ncbi.nlm.nih.gov/articles/PMC4425162/
https://www.mdpi.com/2076-3921/13/3/272
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Produced by Chris Robson