Some of the foods that more vitamin C They contain are red and green pepper, chili, kiwi, broccoli, strawberries, Brussels sprouts, guava, melons, watermelons, tomatoes, cauliflower, spinach and others that I will mention below.
Vitamin C has a wide variety of uses in our body, ranging from delaying or preventing cell damage, keeping body tissues healthy, improving the absorption of iron present in foods of plant origin, to contributing to the proper functioning of the immune system. to protect us against diseases.
Human beings need to eat foods rich in vitamin C, since we are not able to synthesize it endogenously, so it is essential to include it in our daily diet..
The variety of the pepper plant and the stage of its maturity determine the flavor and color of each one. For example, a red pepper is simply a ripened green pepper..
Despite the orange's reputation, a cup of chopped red bell peppers contains almost three times more vitamin C than this, and green bell peppers twice as much. Half a cup of red bell pepper contains 95 mg of vitamin C, which is equivalent to almost 160% of the recommended daily intake.
Red bell peppers are also a great source of vitamin A, which promotes good eye health..
There are some who fear its "spicy-hot" taste, however some psychologists like Paul Rozin suggest that the consumption of chili is an example of "limited risk", that is, an extreme sensation that can be enjoyed as the case roller coaster, because the brain knows there is no risk of bodily harm.
And if you are still not convinced, perhaps knowing that half a cup of chopped chili peppers contain around 107 mg of vitamin C (180% of what is required), you will encourage this risky feeling.
This fruit, originally from China, is oval and its size is similar to that of a chicken egg. It has a dull greenish-brown skin, a smooth and pleasant texture, and a sweet but unique taste..
One hundred grams of kiwi has 92.7 mg of vitamin C, which is equivalent to 112% of the recommended daily intake. In addition, it is rich in potassium and copper..
Acerola cherry or Malpighia punicifolia, is a small red fruit known to be extremely rich in vitamin C. Only 100 grams contains more than 1600 mg of this vitamin.
If the acerola cherry is not in season, in many countries it can be purchased in powder form.
Broccoli, usually green in color, resembles a branching tree. It is also similar to cauliflower, a different crop group, but of the same species..
A 100-gram serving of this vegetable provides almost 90 mg of vitamin C, which is equivalent to 107% of what is recommended per day. It is also rich in vitamin K.
Strawberries are consumed in a wide variety of presentations: juice, cake, jam, ice cream, smoothie and many others.
Strawberries, in addition to being tasty, have a considerable amount of vitamin C. About 100 grams of strawberries contain almost 60 mg of vitamin C, which is equivalent to approximately 71% of the recommended daily intake.
It is also a healthy source of folic acid and other compounds that promote heart health..
A serving of Brussels sprouts provides about 50 mg of vitamin C per day. Also contains vitamin K, folate, vitamin A, manganese, potassium, and dietary fiber.
Their bitter taste may be a problem, although it improves when roasted.
Red tomatoes are a common vitamin C food, and even more so if they are dried in the sun, since they contain higher concentrations of this vitamin. A small serving contains more than 100 mg of vitamin C, which exceeds our daily needs.
Although melon is a fruit, some varieties can be considered vegetables. They are native to Africa and Southeast Asia. Just one cup of cantaloupe provides around 70 mg of vitamin C, which is already more than 100% of what is required for the day. It also has a lot of vitamin A and potassium.
This fruit has a hard and smooth rind, being generally green with dark green stripes or yellow spots. Its flesh inside is juicy, sweet, red in color and contains many seeds..
Watermelon is another great source of vitamin C, one serving will give you 112% of your daily needs.
Learn about other benefits of watermelon in this article.
Guava is a common tropical fruit, about 4 to 12 centimeters long and round or oval in shape. They have a very pronounced fragrance similar to lemon peel, but less sharp.
A 100 gram guava contains almost 230 mg of vitamin C, which is equivalent to 275% of the required daily intake, which is about four times the amount of an orange. In addition, it is rich in dietary fiber and has moderate levels of folic acid..
It is a white vegetable, although there are rare variations of orange, green and purple colors. Can be roasted, fried, steamed, or pureed.
In low-carbohydrate diets, such as the ketosis diet, cauliflower is used as a substitute for rice or potatoes, as due to its texture it can produce a similar sensation in the mouth..
A head of cauliflower provides a dose of around 120 mg of vitamin C, and a cup contains approximately 48 mg which is equivalent to 58% of what is required daily.
In addition to spinach, chard, turnip greens, watercress, as well as most green leafy vegetables provide different amounts of this essential nutrient..
One cup of spinach contains 28 mg of vitamin C, equivalent to 34% of the required daily intake. It is also a great source of vitamin K and is rich in vitamin A, iron, magnesium, manganese, among others..
Many fresh herbs such as coriander, chives, thyme, basil and parsley are rich in vitamin C. For example, a cup of fresh parsley has more than 130 mg of vitamin C, and a cup of thyme 160 mg.
This list could not end without including the famous lemon. This fruit is commonly known, like oranges, for its vitamin C content, which is why it has traditionally become a faithful companion to the traditional hot tea with honey that we prepare when we feel sick..
A cup of the juice of several lemons contains almost 95 mg of vitamin C which is equivalent to almost 160% of the required daily intake.
At different stages of life, our body needs different amounts. For example, a baby from birth to six months of age needs 40 micrograms per day, while an adult needs 75 mg for women and 90 mg for men..
A pregnant woman should increase her daily dose to 85 mg and during her lactation period she will require about 120 mg daily..
Epidemiological evidence suggests that higher consumption of fruits and vegetables is associated with a lower risk of most cancers, and this is partly because most contain vitamin C.
Also, there are studies suggesting that vitamin C can limit the formation of carcinogens, and possibly thanks to its antioxidant function, it helps to attenuate the oxidative damage that can lead to cancer..
A prospective study of more than 20,600 British adults found that those with higher concentrations of vitamin C had a 42% lower risk of developing stroke.
Similarly, an analysis of nine prospective studies with people free of coronary heart disease found that people who took about 700 mg per day of vitamin C had a 25% lower incidence of the disease than those who took nothing.
On the other hand, in 2008 the authors of a study, collected fourteen investigations on vitamin C, and concluded that its intake, through a dietary (not supplemental) diet, is associated with a decreased risk of coronary heart disease.
A study carried out over a period of six years in more than 3,500 older adults, evaluated the effect of the supply of high doses of antioxidants (500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, 15 mg of beta-carotene and 2 mg of copper) in the development of advanced macular degeneration.
Participants with a high probability of developing AMD had a 28% lower risk than those who received a placebo.
Research in 2007 concluded that prophylactic use of vitamin C only modestly reduces the risk of developing a cold in the common population.
However, in trials that included marathon runners, skiers and soldiers, that is, people exposed to the practice of physical exercise and / or exposed to cold environments, the prophylactic use of vitamin C in doses of 250 mg per day, reduced the incidence of colds by 50%.
The Human Nutrition Research Center on Aging, Tufts University in Boston, conducted a study on the consumption of vegetables on a regular basis, and its relationship with reducing stress and increasing vitamin C.
Twelve healthy men and women participated for two weeks in this collaborative study, and among other foods, they consumed two daily servings of gazpacho (cold soup made with tomatoes), green peppers, cucumber, onion, garlic and olive oil.
By the seventh day of the two-week study duration, the volunteers' blood levels of vitamin C had risen by at least 20 percent and remained elevated for the remainder of the study..
The levels of four stress molecules were significantly reduced. For example, halfway through the study, uric acid was lowered by 8 to 18%. High levels of uric acid can cause a form of arthritis, and can increase the risk of cardiovascular disease.
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