Yes, making eggs on the stove is pretty simple, but the microwave can do the trick when you're without full kitchen, in a rush, or just feeling lazy. When we experimented with four different methods in the Good Housekeeping Test Kitchen, tasters in our blind test actually preferred the poached and hard-boiled eggs done in the microwave over the ones cooked on the stove!
Whether you're in the mood for scrambled, poached, sunny-side up, or hard-boiled, here's how to whip eggs any style with a few short zaps.
How to Make Scrambled Eggs in the Microwave
Compared to what you'd get from the stovetop, the microwave scramble tastes more like a broken-up omelet. They can soufflé up a bit, so you'll see a bigger volume too.
Crack two eggs in a mug. Add a splash of milk if you want them fluffier.
Beat to combine.
Microwave for 2 minutes on high, stopping and stirring in 30-second increments.
How to Make Poached Eggs in the Microwave
clubfotoGetty Images
While the whites won't fully wrap themselves around the yolk like they would in a pot with the whirlpool method, our tasters preferred this microwave version because of its perfectly cooked texture.
Fill a bowl or mug with 1/2 cup water and slip in the egg, making sure it's submerged.
Lightly prick the center of the yolk with the tip of a knife.
Cover with plastic wrap and microwave on high 1 minute.
How to Make Sunny-Side Up Eggs in the Microwave
This is the fasted method we tried, with less than a minute of cooking time.
Spray a microwave plate with cooking spray or lightly grease with butter.
Crack an egg onto the plate and lightly prick the yolk with the tip of a knife.
Microwave on high 45 seconds.
TIP: Your yolk might look runny and undercooked, but cut into it and you'll probably find that it's done.
How to Boil an Egg in the Microwave
ToscaWhiGetty Images
Another win for the microwave: Our tasters truthfully preferred these zapped eggs over traditional hard-boiled ones, praising the "fudgy yellow yolk." But make sure you halve the microwave power — the first time we tried this method on full blast and the egg exploded!
Microwave a bowl of water (deep enough to submerge the egg) for 3 minutes until hot.
Lightly prick the bottom of the egg with a safety pin or thumbtack to prevent the egg from exploding.
Place the egg into the bowl of hot water, cover with a plate, and microwave at 50% power for 4 minutes. If you like a runnier yolk, remove and peel the egg now.
If you want it more cooked, leave the egg in the water for 2 minutes before peeling.
Gabriella VigoreauxContributorGabriella is a freelance writer and recipe developer based in Lakeland, Florida.
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Rarely does anyone ask if lemon juice is good for health, given that its benefits are universally known. But if you come across anyone asking you about it, make sure to show them this. The health benefits of lemon juice include its ability to heal respiratory infections, treat acne, lower cholesterol, manage blood pressure levels, and detoxify the body. This humble pantry staple is a multipurpose solution for something as simple as cleaning stains to important properties like its potential ability to prevent cancer.
Lemon Juice
Lemon juice refers to the freshly squeezed, tart, juice of lemon fruit. This vitamin C-rich juice is not just beneficial for your body, but it is also used to clean and freshen your house. It can be counted on to remove stains from your clothes and your teeth! Store-bought lemon juice, popularly sold in bottles, is lemon concentrate diluted with water, and usually contains preservatives.[1]
Lemon juice has a high content of naturally occurring citric acid. It has a pH value of just over 2, making it extremely acidic. However, it is good for you as the juice has an alkalizing effect once it is consumed. The most popular way to have it is to make lemonade by diluting it with water and adding salt, sugar, or honey. Lemonade is a refreshing and healthy way to stay hydrated on a hot, summer day.[2][3]
Freshly squeezed lemon juice Photo Credit: Shutterstock
Lemon Juice Nutrition
According to the USDA National Nutrient Database, lemon juice contains water, a few calories, carbohydrates, protein, and vitamin C. It is high in potassium, calcium, and folate. The juice also contains bioactive compounds such as citric acid, citrus limonoids, polyphenols, and ascorbic acid. The polyphenols in lemon and other citrus fruits are treasured for its anti-aging properties.[4][5][6]
Carbs and Calories in Lemon Juice
A cup of lemon juice (244 g) contains about 53.7 calories and 16.8 g carbohydrates. It is often used in combination with warm water for weight loss.[7]
Nutrition Facts
Lemon juice, raw
Serving Size :
Nutrient
Value
Water [g]
92.31
Energy
22
Energy [kJ]
91
Protein [g]
0.35
Total lipid (fat) [g]
0.24
Ash [g]
0.21
Carbohydrate, by difference [g]
6.9
Fiber, total dietary [g]
0.3
Sugars, total including NLEA [g]
2.52
Sucrose [g]
0.43
Glucose (dextrose) [g]
0.99
Fructose [g]
1.1
Calcium, Ca [mg]
6
Iron, Fe [mg]
0.08
Magnesium, Mg [mg]
6
Phosphorus, P [mg]
8
Potassium, K [mg]
103
Sodium, Na [mg]
1
Zinc, Zn [mg]
0.05
Copper, Cu [mg]
0.02
Manganese, Mn [mg]
0.01
Selenium, Se [µg]
0.1
Vitamin C, total ascorbic acid [mg]
38.7
Thiamin [mg]
0.02
Riboflavin [mg]
0.02
Niacin [mg]
0.09
Pantothenic acid [mg]
0.13
Vitamin B-6 [mg]
0.05
Folate, total [µg]
20
Folate, food [µg]
20
Folate, DFE [µg]
20
Choline, total [mg]
5.1
Carotene, beta [µg]
1
Cryptoxanthin, beta [µg]
4
Vitamin A, IU [IU]
6
Lutein + zeaxanthin [µg]
15
Vitamin E (alpha-tocopherol) [mg]
0.15
Fatty acids, total saturated [g]
0.04
10:0 [g]
0.02
12:0 [g]
0
14:0 [g]
0
15:0 [g]
0
16:0 [g]
0.01
18:0 [g]
0
Fatty acids, total monounsaturated [g]
0.01
14:1 [g]
0
18:1 [g]
0
18:1 c [g]
0
Fatty acids, total polyunsaturated [g]
0.02
18:2 [g]
0.01
18:2 n-6 c,c [g]
0.01
18:3 [g]
0.01
18:3 n-3 c,c,c (ALA) [g]
0.01
Sources include : USDA[8]
Lemon Juice Benefits & Uses
Lemon juice is good for you because it can help boost your immunity, improve skin and hair health, and aid digestion. It is an effective fat burner and has anticancer potential. Let us look at the health benefits and uses in detail.
Treats Respiratory Infections
Lemon juice diluted in warm water, sweetened with honey, is an age-old remedy for sore throat. A 2017 study published in the Advances of Biotechnology and Microbiology journal found that lemon juice with honey can be used as alternative medicine in the treatment of respiratory tract infections. It inhibits the activity ofStreptococcus pneumoniae and Streptococcus pyogenes, two kinds of bacteria that cause severe infections. Also, vitamin C in the freshly squeezed juice strengthens the immunity system.[9][10]
Skin Lightener
Pure lemon juice may be too harsh on the skin due to its acidic nature, but a mixture of honey and lime juice is a hydrating and safe face mask with a natural bleaching effect on the skin. The blend is effective against Candida albicans and has a strong antibacterial and antifungal profile. You can use this face mask for an instant glow! For a simple homemade body scrub, mix this juice with sea salt and sugar.[11]
Treats Acne
Lemon juice is a natural astringent with antimicrobial properties. Research published in the International Journal of Science Inventions Today reveals that lemon juice contains L-ascorbic acid which helps fight acne. It is highly effective againstPropionibacterium acnes.Furthermore, it helps remove excess oil while also exfoliating the skin. The best way to use the juice for acne is to dip a Q-tip in the liquid, apply it on the acne-affected area, and leave it overnight. The juice, with its skin lightening properties, can also help lighten acne scars.[12]
Hair Care
Lemon juice can be used to reduce grey hair, according to a report in the International Journal of Ayurvedic and Herbal Medicine. Coconut oil and lemon juice is a popular remedy for grey hair; however, grey hair is caused due to a lack of pigment. Nevertheless, the citrus juice acts as a natural antiseptic and helps keep hair and the scalp clean.[13]
Anticancer Potential
Citrus limonoids, present in lemon juice, are rare natural compounds that have anticancer potential.According to a study published in theAmerican Chemical Society journal, limonoids slow down cell proliferation and induce apoptosis. In animal studies, these powerful compounds were shown to stop cell metastasis. Another 2017 animal study found that a blend of garlic and lemon juice extract had an anti-cancer effect. Further human studies are required to explore the therapeutic potential of the juice against cancer.[14][15]
Antibacterial Effect
Lemon juice has antibacterial properties, as proven by a study published in the Journal of Oral Hygiene Health. The study evaluated the effectiveness of the juice as an oral rinse as compared to a commercially available mouthwash. The citric acid in it significantly helped suppress bacterial growth. In calibrated quantities, the juice can also be used as a disinfectant, inhibiting Vibrio choleraein drinking water.Vibrio cholerae is a gram-negative bacterium that can cause cholera.[16]
Prevents Kidney Stones
Drinking the juice of two lemons diluted in water daily can potentially reduce the risk of kidney stones. According to the National Kidney Foundation, the stone formation is inhibited due to the presence of citrate, a salt in citric acid, which binds with calcium. However, other citrus juices like orange juice can also work. Furthermore, a 2015 study reveals that lemon juice thins the bile produced by the liver and helps it flow more easily, allowing the body to detox in a more efficient manner. In turn, this improves hepatic enzyme action and prevents gallstone formation.[17][18][19]
Aids Weight Loss
Lemon juice diluted with water, also known as lemon water, is well-known as a fat burner. The results of an animal study, published in the Journal of Clinical Biochemistry and Nutrition, revealed that the polyphenols in the juice inhibited weight gain and fat accumulation. An ancient Ayurvedic recipe for obesity calls for drinking a glass of warm water with 10 ml of honey and 5 ml of lemon juice early in the morning.[20][21][22]
Helps Manage Cholesterol
Lemon juice is used in folk medicine to improve heart health, due to its lipid-lowering properties. In an animal study reported in the Comparative Clinical Pathology 2015, laboratory rats fed with a high-cholesterol diet were administered the juice. There was a significant reduction in plasma total cholesterol, triglyceride levels, and LDL (bad) cholesterol levels. It also helped increase HDL (good) cholesterol levels.[23]
Lowers Blood Pressure
A study conducted in Japan on middle-aged and older women showed that consuming lemon juice daily, coupled with walking, helped lower systolic blood pressure.[24]
Detoxing Properties
Lemon juice cleanses are known to help detox the system and keep the liver, gut, and kidneys healthy. In her book "The Lemon Juice Diet", health writer Theresa Cheung says the juice's low glycemic index helps keep energy levels stable while firing up the body's metabolism.[25]
Enhances Nutrient Absorption
A squeeze of lemon on your salad greens or meat helps the body absorb nutrients, especially iron. Also, a 2016 report published in the Natural Science journal found that green tea, with lemon, has a greater phenolic content than just the tea alone. Free radical scavenging activity was also shown to have increased.[26][27]
Hepatoprotective Effect
Lemon juice can help protect the liver from the damage caused by chronic alcohol consumption. According to the BioMed Research International 2017 issue, the flavonoids in it aid in detoxing harmful metals from the blood. Additionally, the lemon essential oils and pectin have an insulating effect on the stomach and intestine.[28]
Household Cleaner
It works can be effective to clean grout, wooden surfaces, as well as grease stains from clothes. To make a handy household cleaner, mix the juice of a medium-sized lemon with water in a spray bottle. It helps remove food odors from the refrigerator and oven too.[29]
Insect Repellant
You can use lemon juice or lemon peels to repel ants and mosquitoes. Sponging your pet with water mixed with the freshly squeezed juice of the lemon can help get rid of fleas and give them a lovely fresh fragrance.
How to Juice a Lemon?
You may require lemon in many preparations like juices or soups and in DIY skincare routines. It is great to know how to juice it so that you do not have to wait for your next grocery trip to shop for a bottled version. Here are the steps to juice a lemon:
Take the lemon and roll it under your palm while it is on the table. This will ensure that the juice capsules open up and you get the most out of this citrus fruit.
Once, that is done, cut the lemon into two halves lengthwise.
Now put one half of the lemon on a mesh strainer in such a way that the lemon rind is facing you. Make sure to keep a cup or a bowl beneath the strainer.
Holding the same position, take the lemon half a bit above the strainer and squeeze it. You will see the juice pouring into the bowl.
Now, toss it wherever you like and enjoy it!
Note: If you have kept your lemon in the refrigerator, then remove and keep it at room temperature for about 15 minutes. alternatively, you can microwave the lemon for about 15 seconds to bring it to normal temperature if you are in a hurry.
How Much Juice is in One Lemon?
A lot of recipes call for the juice of a lemon. However, lemons differ in size depending on the region they are produced in. There are 4 to 5 medium-sized lemons in 1 pound. On average, 2-3 tablespoons of lemon juice equals one lemon. A bigger lemon will give a 1/4 cup (60 ml) of lemon juice, about 4 tablespoons. If a recipe calls for the juice of 1 lemon, you can substitute it with 2 tablespoons of bottled lemon juice as it has a concentrated flavor. Also, 1 lemon has 1 tablespoon (15 ml) of lemon rind or lemon zest in it.[30]
Older lemons may not give as much as juice as they dry up. To get the maximum juice from a lemon, microwave it for 10-20 seconds. This will help loosen the lemon and you can squeeze out the juice more easily. But make sure to not overdo as the bitter residue may also get squeezed out with the juice and make your recipe taste bad.
Does Lemon Juice Go Bad?
Lemon juice can go bad if it is not stored properly. Freshly squeezed juice can go bad in a day if stored at room temperature. You can tell if it has gone bad if it tastes or smells extremely sour or if it appears dark yellow. While the citric acid in it can inhibit bacteria growth, it will eventually spoil and get mold.
How to Store Lemon Juice?
Freshly squeezed juice of the lemon can last for up to a day in the refrigerator. The best way to store the juice is to freeze it in ice cube trays. You can remove the ice cubes and store it in a freezer bag, and pop an ice cube whenever you need it. This way your juice can last longer.
For store-bought lemon juice, it is advisable to stick to the expiry dates to be safe. Once opened, it usually lasts for 6 to 12 months in a refrigerator or the pantry cupboard, unless mentioned otherwise. However, before using an opened lemon juice bottle for baking, it is best to check it for spoilage.
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Red peppers
Spinach
Squash
Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
Weakness
Fatigue
Anemia
Easy bruising
Joint pain
Skin breakdown
Weakened tooth enamel
Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
"Vitamin C" via MedlinePlus
"Vitamin C and Infections" via MDPI
"Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
"Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.
Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
Berries
Melons
Mangoes
Kiwi
Tomato
Broccoli
Red peppers
Spinach
Squash
Potatoes
Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You Have Too Much — or Too Little — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
Weakness
Fatigue
Anemia
Easy bruising
Joint pain
Skin breakdown
Weakened tooth enamel
Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
"Vitamin C" via MedlinePlus
"Vitamin C and Infections" via MDPI
"Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
"Vitamin C" via National Institutes of Health
"Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
"Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
"Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
"Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)
Photo Courtesy: The Good Brigade/DigitalVision/Getty Images
Hepatitis is a condition that causes inflammation of your liver. Currently, there are an estimated 6 million people living with hepatitis in the United States, and more than 50,000 people are diagnosed with this disease every year. There are three primary types of hepatitis, and while their symptoms can be similar, they vary largely in the ways they're transmitted. Learning more about each type of hepatitis can help you better understand the condition as a whole.
Hepatitis A is the most easily transmitted of the three viruses. It affects approximately 2,500 people every year in the United States. It typically spreads through feces-contaminated food or water and is found in the feces of people who have the virus. Hepatitis A causes a short-term, acute sickness that most people heal from without treatment. However, it can cause serious illness in some people. This virus is more common in places with underdeveloped sanitation systems.
While doctors can't treat hepatitis A with medication, people who get this virus can manage its symptoms with fluids, rest and good nutrition. There's also a safe and effective vaccine available to protect you against hepatitis A.
What Is Hepatitis B?
Hepatitis B can occur both acutely (meaning it develops quickly and lasts a short time) and chronically (meaning it develops slowly over time and worsens over months or years). According to the Centers for Disease Control and Prevention, up to 2 million people in the United States are chronically affected with hepatitis B. Hepatitis B can be transmitted through sexual activity and exposure to infected blood. It can also be passed from a parent to their newborn child during birth.
Hepatitis B usually causes short-term discomfort that many people recover from completely after about four to eight weeks. However, it can turn into a chronic condition that lasts for years; this is more likely in older adults. Doctors can treat severe chronic hepatitis B with antiviral medications. However, in most cases, treatments focus on proper hydration and nutrition. There's a safe vaccine available to protect you against hepatitis B, too.
What Is Hepatitis C?
Photo Courtesy: BSIP/Getty Images
Approximately 4 million people in the United States are affected with hepatitis C. This form of hepatitis causes a chronic illness in over 50% of people who get this type of the virus. It's the least transmissible of the three viruses and can spread through contact with infected blood.
Hepatitis C occurs more commonly in people who engage in intravenous drug use. If you received a blood transfusion before 1992, you should also get tested for hepatitis C if you haven't previously. Hepatitis C can spread through unprotected sexual intercourse, but this is a less common way to transmit it. While there's no vaccine for chronic hepatitis C, treatments that are available today offer a 95% cure rate.
Chronic hepatitis C can significantly affect how your liver works. It can cause cirrhosis, which means that your normal liver tissue is replaced with scar tissue. It can also cause liver cancer. However, there are medications that can help keep this disease in check. Making lifestyle changes, such as reducing or eliminating alcohol from your diet, can also decrease your chances of experiencing complications. In severe cases, hepatitis C may require a liver transplant.
The varying forms of viral hepatitis affect millions of people in the United States. Chronic hepatitis often has few symptoms in its early stages, so recognizing the associated dangers and getting tested if you've been exposed may save your life. Although there are five types of viral hepatitis, only A, B and C are the forms commonly found in the United States.
Resource Links:
"Hepatitis A, B, and C: Learn the Differences," Immunization Action Coalition
"What's the Difference Between Hepatitis A, B and C?," UNC Health Talk
"The ABCs of Hepatitis," Centers for Disease Control and Prevention
"What's the Difference: Hepatitis B vs Hepatitis C?," Hepatitis B Foundation
Jessica Bippen, MS, RD, shares what foods contain hyaluronic acid naturally. Plus: additional plant-based foods that can boost your body's production of the famously hydrating molecule.
Hyaluronic acid gets a lot of attention in the beauty industry. And for good reason! When applied topically, it can benefit your skin's appearance by locking in moisture and keeping your skin hydrated.
In addition, research shows that hyaluronic acid foods and supplements can support your skin by reducing the formation of wrinkles. These HA-rich foods can also increase collagen production, as well as keep tissues and joints well lubricated and aid in wound healing.
By incorporating hyaluronic acid into your diet, you can support fresh, hydrated skin and a healthy body. Keep reading to discover the top hyaluronic acid foods.
First, WHAT IS HYALURONIC ACID?
Hyaluronic acid, also known as hyaluronan, is a large chain of sugar molecules found throughout the entire body. However, you can find the most concentrated sources of hyaluronic acid in the skin, connective tissues, and the synovial fluid that lubricates your joints.
This molecule attracts over 1,000 times its weight in water, making it the gold standard for hydration and retaining moisture.
As you age, your body breaks down naturally occurring hyaluronic acid, also producing less of it. This process plays a role in some of the most visible signs of aging, such as dry skin, fine lines, and wrinkles, as well as joint pain.
To proactively slow down this process, you can incorporate certain foods and supplements to help your body replenish your hyaluronic acid levels.
Foods High in Hyaluronic Acid
Since hyaluronic acid is distributed around cells and helps form connective tissues, it's widely found in humans and animals like cows, fish, and chicken.
Despite popular belief, plants don't contain hyaluronic acid. It also doesn't exist in fungi or insects. Therefore, the best hyaluronic acid food sources come from animals.
Bone Broth
Bone broth is the best food source of hyaluronic acid.
This golden elixir comes from cooking the bones of animals like chicken, beef, and fish in water over time. The slow-cooking process breaks down the bones, skin, cartilage, and ligaments of animals. As a result, their nutrients—including hyaluronic acid and collagen—release.
You can sip on bone broth for a nutrient-rich beverage. Alternatively, you can use it to cook in place of the water, broth, or stock in soups, stews, grains, and beans.
Organ Meats
High levels of hyaluronic acid occur naturally in organs of most livestock, as well as in the eyeballs of fish.
While eating organs like liver can help your body maintain its hyaluronic acid stores, these foods don't typically show up in Western diets. The good news? You don't have to rely on organ meats and eyeballs to boost your hyaluronic acid production.
Are There Vegan Sources of Hyaluronic Acid?
Hyaluronic acid supplements and topical creams often contain hyaluronic acid from animals. That said, there are also vegan sources of hyaluronic acid, which are derived from bacteria and yeasts that undergo a fermentation process. (HUM's own vegan hyaluronic acid supplement packs HA produced by microbial fermentation.)
There's also been hyaluronic acid collected from chlorella, the green algae that's infected by the chlorovirus. This fermentation process typically produces hyaluronic acid with a small molecular weight that's ideal for benefits for your skin.
7 Foods that Support Hyaluronic Acid Production
Many sources claim that plants contain hyaluronic acid. However, they lack supporting research.
At any rate, while plant sources may not naturally pack hyaluronic acid, many contain nutrients that still support hyaluronic acid production. These include naringenin, vitamin C, zinc, magnesium, and phytoestrogens.
Here are some of the top vegan- and vegetarian-friendly foods that can ultimately boost your body's production of hyaluronic acid:
1. Naringenin-Rich Foods
Narin-what? Don't be alarmed if you haven't heard of naringenin. This bioactive compound doesn't get a lot of attention, yet it plays an important role in preserving hyaluronic acid. Naringenin functions by inhibiting the enzyme that breaks down hyaluronic acid in the body.
Good sources of naringenin include grapefruit, oranges, and tomatoes.
2. Citrus Fruits + Berries
Vitamin C acts as an antioxidant in the body. It also works to not only protect, but also enhance your hyaluronic acid levels.
Both citrus fruits and berries are excellent sources of vitamin C. For example, one Cara Cara orange or one cup of strawberries contain over 100 percent of your daily recommendation for vitamin C.
Not a fan of oranges or berries? Don't worry! You can get still get your daily dose with other good sources of vitamin C, which include kiwis, avocados, cherries, mangoes, broccoli, Brussels sprouts, and bell peppers.
3. Sweet potatoes
Root vegetables, such as sweet potatoes, are good sources of magnesium. This mineral helps support and maintain hyaluronic acid levels.
This connection was discovered by Dr. Toyosuki Kimori, who noticed that residents of Yuzurihara, Japan maintained fresh and bouncy skin. His research found that those who ate a diet rich in starchy root vegetables like sweet potatoes had higher-than-average HA levels.
Since these tubers don't contain hyaluronic acid, it's thought that its high levels of magnesium and other nutrients like vitamin C encourage the body to produce hyaluronic acid.
4. Dark leafy greens
Greens like kale, spinach, and Swiss card contain a good amount of magnesium. Just like with sweet potatoes, this mineral—along with the other vitamins and minerals found in greens—helps support hyaluronic acid production.
If you're dreading the idea of eating a daily salad, try incorporating greens in a smoothie. You can also sauté them in olive oil with other vitamin C-rich veggies, like bell peppers and broccoli, for extra support for your skin.
5. Beans
These powerhouse plant proteins are packed with vitamins and minerals, especially magnesium and zinc.
It's worth noting that low levels of zinc can accelerate hyaluronic acid loss. For that reason, in order to maintain your HA levels, incorporate foods rich in zinc. These include beans and other legumes, nuts, seeds, and whole grains.
6. Soy
The fact that soy can help support hyaluronic acid levels is one of the many reasons you shouldn't fear whole food sources of soy.
Soy contains isoflavones, which help to increase estrogen levels in the body. This process naturally promotes hyaluronic acid production. In fact, one study shows that participants who ate soy isoflavones daily for 12 weeks noticed fewer wrinkles and improved skin elasticity.
You can also get an additional hyaluronic acid boost from fermented soy products like miso, soy sauce, tempeh, and natto. The bacteria used to ferment these products release hyaluronic acid, making them a decent source to get your HA fix.
7. Hyaluronic Acid Supplements
While we encourage a food-first approach to nourish your body, you can always take a supplement for backup. This way, you don't have to rely on bone broth or organ meats daily to reap the health and skin benefits of hyaluronic acid.
Even if you regularly eat the aforementioned plant-based foods that support HA production, taking a hyaluronic acid supplement provides your body with a concentrated source of skin-supporting nutrients. HUM's Glow Sweet Glow combines HA with vitamins C and E to help lock moisture into the skin and keep your skin hydrated and glowing.
1Adelaide Medical School, University of Adelaide, Adelaide, South Australia, Australia
2Department of General Medicine, Flinders Medical Centre, Bedford Park, South Australia, Australia
3Discipline of Medicine, University of Adelaide, Adelaide, South Australia, Australia
Correspondence to Daniel James Lim, Adelaide Medical School, University of Adelaide, Adelaide, SA 5005, Australia; danlimjre{at}gmail.com
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nutrient deficiencies
malnutrition
Introduction
Vitamin C, an essential water-soluble nutrient that cannot be synthesised by humans, has a role in numerous biological reactions.1 It is necessary for enzymatic reactions and biosynthesis of hormones,2 and protects biomolecules through its antioxidant properties.1 Critical in the biosynthesis of collagen, it is crucial in preserving essential tissue structure and function, without which capillary fragility develops.1 2
While its biological function has been well proven, its therapeutic utility has been well contested over the years. The initial hope of a positive association between vitamin C status and health from several large cohort trials3–5 was quashed by results from large randomised controlled trials (RCTs) that did not find significant positive effects of vitamin C supplementation, when mortality or morbidity were set as endpoints.6–8 A review by Lykkesfeldt and Poulsen9 remarked this to be a result of a non-specific approach to examining the isolated effect of vitamin C, and lamented a lack of subpopulation definition in the trials. However, the subsequent shift in the public's and health authorities' interests has left a gaping hole in evidence regarding vitamin C replacement.
Chronic alcoholism, on the other hand, remains a significant and widespread public health issue, whereby a recent global study found alcohol to be the seventh leading risk factor for death and disability-adjusted life-years.10
There has been no lack of case reports documenting florid scurvy in chronic alcoholics,11–17 yet the mechanistic links between hypovitaminosis C and chronic alcoholism remain postulations based on research from the early 1980s. Furthermore, replacement regimens and routes remain far from standardised, as evidenced by the varied treatment approaches in these reports (table 1).
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Table 1
Case reports on vitamin C deficiency and chronic alcohol intake
As such, the present review examines the current and past knowledge on vitamin C deficiency and its role in chronic alcoholics, evaluates the current guidelines on alcohol withdrawal, and provides suggestions and exhortation for future trials. PubMed, MEDLINE and Current Contents (1960–2018) were searched using medical subject headings and free text with a combination of the following terms: vitamin C, vitamin C deficiency, ascorbic acid, scurvy, alcohol, chronic alcoholic and alcohol withdrawal guidelines. Original articles, contemporary reviews, case reports and international guidelines were used.
Clinical significance of vitamin C deficiency
The prevalence of hypovitaminosis varies across the world; however, it has been observed to be higher in hospitalised patients.18 The current definition of optimal vitamin C status, while controversial, has been based on a dietary intake that results in a plasma concentration of approximately 70 μmol/L in an otherwise healthy person.19 The recommended daily allowance for vitamin C has been stated at 75 mg/day for women and 90 mg/day for men in the USA19; however, its uptake is highly dose-dependent and varies depending on saturation from daily diet.
Furthermore, the extensive variability of plasma vitamin C levels to clinical signs has prompted the definition of hypovitaminosis C with arbitrary cut-offs. Severe vitamin C deficiency has been proposed to be at a serum level of <11 µmol/L,20 while marginal vitamin C deficiency is suggested as serum levels of >11 µmol/L to 28 µmol/L.20
Scurvy, the clinical hallmark of severe vitamin C deficiency, is often the red flag that alerts the clinician to measure plasma vitamin C levels. It manifests primarily as capillary haemorrhages, gingivitis, lassitude and muscle weakness.11–17 Apart from scurvy, severe vitamin C deficiency has been shown to increase the relative risk of myocardial infarction,5 while marginal vitamin C deficiency has also been shown to be significantly associated with all-cause mortality, with weak associations with death from cancer.4
Despite the significant progress being made in the clinical significance of hypovitaminosis C, little is known about its role or replacement in chronic alcoholics.
The case for vitamin C deficiency and alcohol
Excessive alcohol consumption (>80 g/day) has been identified as one of the many risk factors for scurvy.18 This has traditionally been thought to be due to malnutrition with poor living conditions, leading to multiple nutritional deficiencies, especially vitamin B1 (thiamine) deficiency, associated with Wernicke-Korsakoff syndrome, and vitamin B3 (niacin) deficiency, associated with pellagra.11–17 However, as early as 1978, in a cohort of 35 patients with alcohol-related illness, Baines21 reported the incidence of vitamin C deficiency to be 91%, compared with that of vitamin B1 deficiency reported at 31%. Since then, studies from the 1980s have shown that hypovitaminosis C alone is likely to have a significant effect on chronic alcohol use and vice versa. However, there has since been a lack of follow-up on these key findings that may play a significant role in the detoxification or withdrawal regimen of the chronic alcoholic.
In 1981, Majumdar et al 22 found that short-term intravenous vitamin C supplementation (500 mg mane for 5 days) in chronic alcoholics with hypovitaminosis C improved serum levels of vitamin C significantly, but in 16 of 25 patients they did not return to normal ranges. This was consistent with previous studies, where it took up to 3 months of oral vitamin C supplementation for blood levels to return to normal in chronic alcoholics.23
Thus, Majumdar and colleagues22 postulated that ethanol-induced enterocyte toxicity induces intestinal malabsorption of vitamins, while ethanol-induced hepatotoxicity results in insufficient hepatic transformation of many vitamins to their active metabolites22 (figure 1). They also suggested that vitamin C may be protective against toxic effects of acetaldehyde, as proven in animal studies.24 This may reduce hepatotoxicity and possibly the biochemical basis of addiction, given acetaldehyde's action in dopaminergic stimulation of opiate receptors in the brain.22 However, given the low number of patients (n=25) in their study, the likelihood of insufficient power, and therefore a false-negative finding, was high, requiring further large trials to confirm such results.
Since then, research looking at isolated vitamin C replacement in chronic alcoholism has been sporadic, barring a recent breakthrough showing decreased vitamin C uptake in pancreatic acinar cells of chronic alcoholics.25
The relationship between acute alcohol consumption and vitamin C deficiency has received more interest during the same time period (figure 2). Alcohol consumption of up to 0.58 g ethanol/kg of body weight as whisky/lager was shown, in 1986, to produce a 47% increase in urinary ascorbic acid excretion, compared with controls who drank nothing.26 Thereafter, a robust study by Susick and Zannoni27 in 1987 showed that vitamin C pretreatment (5 g daily for 2 weeks) significantly enhanced blood ethanol clearance, suggesting a contributory role of vitamin C to ethanol oxidation. These findings were bolstered by Chen et al 28 in 1990 showing significantly increased plasma alcohol clearance following both short-term and long-term vitamin C pretreatment.
Susick and Zannoni's27 study also looked at behavioural measures, finding that pretreatment resulted in significantly less ethanol-induced impairment of motor coordination and colour discrimination by >20%, as compared with placebo.27 These findings support a neurochemical role for the vitamin, as previously suggested by Majumdar et al. 22
While these studies were important, the populations looked at were healthy, unlike those of chronic alcohol use.
Present-day guidelines and attitudes
Given the strong bidirectional, and possibly therapeutic, link between vitamin C treatment and alcohol consumption, one would have expected a push for trials looking at vitamin C supplementation in chronic alcoholics. However, to date, vitamin C supplementation has only been proven to ameliorate ethanol-induced hepatotoxicity in mice,29 not humans, while RCTs, as stated above,6–8 have not looked into the at-risk subpopulation of chronic alcoholic use. This is manifested in the present-day guidelines on alcohol withdrawal which provide scant instruction on vitamin C supplementation regimen or route (table 2).
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Table 2
International guidelines on alcohol withdrawal and vitamin C replacement
The WHO guidelines for withdrawal state in a single line 'Multivitamin supplements and particularly vitamin B1 (thiamine) supplements (at least 100 mg daily during withdrawal) should also be provided',30 while yet another international guideline, published in 2017 by the World Federation of Societies of Biological Psychiatry, makes mention of the state of hypovitaminosis in the alcoholic, but none to vitamin C or its replacement.31
Guidelines from multiple task forces across the United States of America (USA) make no mention at all of vitamin C replacement despite a known 'state of hypovitaminosis' in alcoholics,32 33 while Australian guidelines provide brief instruction, such as 'oral multivitamin preparation can be given to nutritionally depleted patients for several days'; however, there is no graded recommendation nor evaluation of the evidence.34 35
While in the United Kingdom (UK), although national guidelines do not address hypovitaminosis C,36 local guidelines of various National Health Service Foundation Trusts37–39 both identify hypovitaminosis and specifically mention intravenous replacement of vitamin B and C acutely, although in the setting of Wernicke's encephalopathy. Encouragingly, they mention parenteral vitamin supplementation acutely, followed by oral supplementation. The lack of specificity, however, given that vitamin C is delivered adjunctively in an ampoule combined with vitamin B, makes it difficult to investigate the isolated therapeutic value of vitamin C replacement.
Given the lack of evidence, promising RCT findings or even trials regarding vitamin C supplementation in chronic alcoholics, it comes as no surprise that major guidelines to date have not looked beyond the specifics of vitamin B1 and B12 replacement regimens. It seems the once-gilded promise of vitamin C's antioxidant value has lost its shine.
Yet it may be judicious to heed recommendations of past studies. Majumdar et al,22 on the basis of their findings, advised nearly 40 years ago to include prolonged replenishment of vitamin C in conventional detoxification therapy for ethanol withdrawal syndrome, preferably by the intravenous route, postulating that it is needed for the utilisation of other vitamins and nutrients as well.22 Today, we know this to be true, given that vitamin C, with its reducing and chelating properties, is known to be the most efficient enhancer of non-haem iron absorption.40
Given the immense therapeutic potential of vitamin C replacement and robust evidence from past studies, it seems that the current practice gap or guideline omission may stem from a non-targeted approach to the subpopulation of chronic alcoholics.
Difficulties faced in populations with chronic alcohol use and recommendations for future studies
There are multiple complexities faced when designing trials and studies for chronic alcoholics. Malnutrition, and its subsequent polyvitamin deficiency, is rampant in populations of chronic alcohol use,22 making it challenging to confer directionality to mechanistic hypotheses or isolate the effect of an intervention due to a single substance.
Given the association of inflammation and vitamin C deficiency, due to an increased tissue expenditure of nutrients,18 the systemic inflammatory response seen in chronic alcoholics with liver cirrhosis only adds another layer of complexity to any analysis. The subsequent loss of liver synthetic function also confers difficulty in interpreting whether clinical signs, such as widespread ecchymoses, are a result of a lack of vitamin C or coagulation factors, or both.11–17 In addition, progressive muscle weakness and gait unsteadiness in scurvy can mimic ethanol-induced cerebellar toxicity.
There also remain conflicting views concerning the necessity of vitamin C supplementation. A recent review by Flannery et al,41 on the management of alcohol-associated vitamin and electrolyte deficiencies, suggested providing routine supplementation of high-dose thiamine, magnesium sulfate and folic acid. They did not, however, recommend routine supplementation with vitamin C, citing a lack of published data investigating the efficacy or safety of the acute use of multivitamin injection in patients with possible alcohol withdrawal. Despite this, they did remark that 'this lack of data does not necessarily negate the potential benefits of intravenous multivitamin in the acute setting'.41
After reviewing 35 RCTs with vitamin C as an intervention, Lykkesfeldt and Poulsen9 made the following suggestions for study parameters: hypovitaminosis C as an entry-level inclusion, verification of vitamin C levels at entry and during the study by a validated method, adjustment for confounders, a valid hypothesis or molecular mechanism involving vitamin C or mechanism-related hard clinical endpoint as a primary outcome, and explicit exclusion criteria.9
Targeting a subpopulation of chronic alcoholics, we suggest stratification of the quantity of alcohol intake and classification of severity of alcoholic liver disease, and adjusting for smoking status, socioeconomic status, dietary intake, quality of life, cognitive assessment, depression scale and acute illness, as vitamin C deficiency has been associated with these parameters.11–17
We suggest instituting vitamin C replacement intravenously with a specified regimen. This may be difficult to justify given the current lack of evidence for intravenous replacement, while juggling known risks, such as cannula site infection and hyperoxaluria, one of the side effects of high-dose vitamin C replacement.42
We therefore hope this review will serve as a call for more research, in particular for future RCTs to be designed with an inclusion criterion of hypovitaminosis C in a population affected by chronic alcohol use. The endpoints of such trials should include haematological, dermatological and hepatological clinical and laboratory measures (table 1) as surrogate markers for primary or secondary outcomes. This would provide the necessary evidence to further explore the optimal route and regimen of vitamin C replacement. Additionally, more observational studies are needed to evaluate the risk factors for hypovitaminosis C and its likelihood in patients of chronic alcohol exposure.
Conclusion
In conclusion, we have found a significant absence in the literature and published guidelines concerning vitamin C deficiency and chronic alcoholics. Given the substantial public health burden of chronic alcoholism, and the relatively inexpensive means of vitamin C replacement, we would like to call for an urgent response to the 'dire need to examine the effect of vitamin C as a single supplement in populations which have been carefully defined', as Lykkesfeldt and Poulsen9 so aptly adjudged.9 There is a need to build on, and to not forget, the insightful and robust evidence from the 1980s–1990s when developing trials and studies exploring the replacement of vitamin C deficiency in the chronic alcoholic, in order to review and further bolster current guidelines.
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