2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold.
The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg. Recently, the efficacy of vitamin C pills has been questioned. That's why you can be we get vitamin C from food. The best way to take the vitamin from fruits and vegetables is to consume them raw, as it is sensitive to heat.
See which fruits and vegetables you can get the required daily amount of vitamin C. 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 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 increase your the amount of vitamin Cbut red pepper offers 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., from an average kiwi you can get 70 mg of vitamin and 46 calories.
Oranges
Who would refuse a refreshing fresh fruit from this 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 offer 60 mg of vitamin C per half 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
It contains 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.
Wed. foods high in vitamin C There are also kale, kiwi, Brussels sprouts, lemons, lychees, papaya, strawberries.
What are the benefits of vitamin C
1. Strengthen 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 fruits and vegetables can help strengthen heart health by providing a number of vitamins, minerals, antioxidants and fiber.
2. Strengthening the immune system
Vitamin C has an immunostimulating effectwhich can help the body fight diseases such as the common cold.
One study found that vitamin C helps to prevent pneumonia and help treat tetanus. Also, the results of an animal study suggest that Vitamin C plays a role in reducing of pneumonia resulting from the flu.
3. Reducing 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, 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 a rich source of vitamin C., you can take it 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 for vitamin C.
Healthy breakfast
Many people drink a glass of orange juice at breakfast, but it is high in sugar. In fact, some brands of orange juice contain as much sugar as carbonated drinks.
Instead, stock 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 maintain energy levels until dinner. Some ideas for lunch with vitamin C include: healthy meatballs, garden soup, mushroom salad, avocado salad, vitamin salad, shopska cheese salad, nettle soup and more.
Healthy dinner
Dinner can be rich source of vitamin Cwhen 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 borscht, stew in a casserole, paprikash, pop stew, grilled fish with lemon juice. These suggestions are full of vegetables that have become clear sources of vitamin C..
Remember! Fruits 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 known ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping to prevent infections and fight disease.
The human body does not stores vitamin CSo people need to 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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