Vitamin C helps the body absorb iron, maintain healthy tissues and a strong immune system. It is a strong ally in our attempts to avoid colds.
The recommended daily dose of vitamin C for men is 90 mg, for women it is 75 mg and for children it is 50 mg. Recently, the efficiency of vitamin C pills has been questioned. Instead, we can get vitamin C from food. The best way to intake the vitamin from fruit and vegetables is to consume them raw, as it is sensitive to heat.
Find out which fruit and vegetables you can get the daily amount of vitamin C you need from. You may be surprised that oranges are not the first source of the vitamin.
Guava
Guava is rich in vitamin C - half a cup of the fruit contains 188 mg of vitamin C and 56 calories. Eat the fruit raw.
Red peppers
You probably immediately think of citrus when you think about your immune system and the increase in vitamin C, but red peppers offer a solid dose of nutrients. Half a cup of raw red peppers contains 142 mg of vitamin C and 20 calories.
Kiwi
The fruit is rich in vitamin C and from an average kiwi you can get 70 mg of the vitamin and 46 calories.
Oranges
Who would refuse a refreshing fresh fruit. If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories. One medium-sized orange contains 70 mg of vitamin C and 62 calories.
Green peppers
They contain 60 mg of vitamin C per 1/2 cup and only 15 calories. If cooked, they provide 51 mg of vitamin C.
Grapefruit juice
Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg of vitamin C and 71-86 calories.
Fresh strawberries
Strawberries are full of fiber and antioxidants, including vitamin C. Half a cup of strawberries contains 49 mg of vitamin and 27 calories.
Brussels sprouts
They contain 48 mg of vitamin C, 300 mcg of vitamin K and only 28 calories.
Melon
A quarter of a medium-sized melon has 47 mg of vitamin C and 51 calories.
Foods high in vitamin C include kale, kiwi, Brussels sprouts, lemons, lychees, papaya and strawberries.
What are the benefits of vitamin C
1. Strengthens the heart health
Some evidence suggests that vitamin C may help reduce the risk of heart disease or its complications. One study found that people who consumed more vitamin C had a lower risk of dying from cardiovascular disease. However, it is clear that eating more fruit and vegetables can help strengthen the heart health by providing a number of vitamins, minerals, antioxidants and fiber.
2. Strengthens the immune system
Vitamin C has an immunostimulating effect that can help the body fight diseases such as the common cold.
One study found that vitamin C helps prevent pneumonia and help treat tetanus. Also, animal studies suggest that vitamin C plays a role in reducing the inflammation of the lungs that results from the flu.
3. Reduces the risk of some cancers
Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This can help prevent diseases such as cancer.
This vitamin also plays a key role in almost all tissues of the body. Without vitamin C the body cannot produce collagen, a protein that is needed to build and maintain: healthy bones, joints, skin and tissues of the digestive tract.
Vitamin C is an important part of the immune system, which is protected from viruses, bacteria and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other diseases.
Vitamin C deficiency can lead to a condition called scurvy.
Vitamin C deficiency can cause:
- joint pain;
- bleeding gums;
- fatigue;
- slow wound healing;
- depression;
- tooth loss.
Once you know which foods are rich in vitamin C, you can eat them more often.
Foods rich in vitamin C can be part of almost any meal. The following ideas for breakfast, lunch and dinner can help a person meet their daily needs of vitamin C.
Healthy breakfast
Many people drink a glass of orange juice for breakfast, but it is high in sugar. In fact, some brands of orange juice contain as much sugar as carbonated drinks.
Instead, load up on vitamin C in the morning with some of these breakfast options: omelette with spinach and mushrooms, omelette with peppers, vegan desserts.
Healthy lunch
A healthy lunch can help prevent afternoon fatigue and keep your energy levels high until dinner. Some ideas for lunch with vitamin C include: healthy meatballs, vegetable soup, mushroom salad, avocado salad, vitamin salad, shopska salad with white cheese, nettle soup, etc..
Healthy dinner
Dinner can be a rich source of vitamin C when a person eats vegetables or meat with freshly squeezed lemon juice.
When vitamin C accompanies plant foods rich in iron, the body absorbs iron more efficiently.
Dinner ideas include: Healthy soup, lean borsch, guvec stew, paprikash, beef and onion stew, grilled fish with lemon juice. These suggestions are rich in vegetables that have been shown to be sources of vitamin C.
Remember! Fruit and vegetables are the best dietary sources of vitamin C. Eating a variety of these healthy foods will help people meet their daily needs.
Vitamin C, also called ascorbic acid, plays very important roles in the body. In particular, it is crucially important for the immune system and helps prevent infections and fights disease.
The human body does not store vitamin C, so people should get this nutrient from their diet every day. It dissolves in water and any excess is released from the body through body fluids.
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