Some of the Food that more vitamin C Are red and green pepper, chili, kiwi, broccoli, strawberries, Brussels sprouts, guavas, melons, watermelons, tomatoes, cauliflower, spinach and others that I will mention below.
Vitamin C has a wide variety of uses in our body that range from delaying or preventing cell damage, maintaining healthy body tissues, improving the absorption of iron present in foods of plant origin, contributing to the proper functioning of the immune system To protect us from disease.
Humans 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.
15 foods containing vitamin C
1- Red and green pepper
The variety of the pepper plant and the stage of its maturity determine the taste and the color of each one. For example, a red pepper is simply mature green pepper.
Despite the reputation of the orange, a cup of chopped red pepper contains almost three times more vitamin C than this, and the green pepper twice more. A half cup of red pepper contains 95 mg of vitamin C, equivalent to almost 160% of the recommended daily intake.
Red peppers are also a great source of vitamin A, which promotes good eye health.
2- Chiles
There are some who fear their"spicy-hot"taste, however some psychologists like Paul Rozin , Suggest that consumption of chili is an example of"limited risk", that is, an extreme sensation that can be enjoyed as the case of the roller coaster, because the brain knows that there is no risk of bodily harm.
And if it still does not convince you, perhaps knowing that half a cup of chopped peppers contain about 107 mg of vitamin C (180% of what is required), you are encouraged by this risky feeling.
3- Kiwi
This fruit originating in China, is oval and its size is similar to that of a chicken egg. It has opaque skin of greenish-brown color, a soft and pleasant texture, and a sweet but unique flavor.
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.
4- Cherry acerola
Cherry acerola 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.
5-Broccoli
Broccoli, usually green, 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. In addition it is rich in vitamin K.
6- Strawberries
This fruit Is consumed in a great variety of presentations: juice, cake, jam, ice cream, smoothie and many others.
Strawberries, besides tasty, have enough 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 the health of our heart.
7- Brussels sprouts
One serving of Brussels sprouts brings about 50 mg of vitamin C per day. It also contains vitamin K, folic acid, vitamin A, manganese, potassium and dietary fiber.
Its bitter taste may be a problem though it improves when grilling them.
8- Red tomatoes
The Red tomatoes Are a common food of vitamin C, and even more so if they are are dried in the sun, since it contains higher concentrations of this vitamin. A small serving contains more than 100 mg of vitamin C, which exceeds our daily needs.
9- Melons
Although the cantaloupe Is a fruit, some varieties can be considered vegetables. They originate in Africa and Southeast Asia. Just one cup of melon provides about 70 mg of vitamin C, which is already more than 100% of what is required in the day. It also has lots of vitamin A and potassium.
10- Watermelons
This fruit has a hard and smooth bark, generally being green with dark green stripes or yellow spots. Its meat inside is juicy, sweet, red in color and contains many seeds.
Watermelon is another great source of vitamin C, a portion will give you 112% of daily needs.
Know this article Other benefits of watermelon.
11- Guava
Guava is a common tropical fruit, approximately 4 to 12 centimeters and with a round or oval shape. They have a very pronounced fragrance similar to the lemon peel, but less sharp.
A 100 gram guava contains almost 230 mg of vitamin C, equivalent to 275% of the daily intake required, which means about four times the amount of an orange. In addition, it is rich in dietary fiber and has moderate levels of folic acid.
12- Cauliflower
It is a white vegetable, although there are unusual variations of orange, green and purple. It can be prepared roasted, fried, steamed, or pureed.
In low-carbohydrate diets, such as Ketosis diet , Cauliflower is used as a substitute for rice or potatoes, because due to its texture can produce a similar sensation in the mouth.
A cauliflower head provides a dose of about 120 mg of vitamin C, and a cup contains approximately 48 mg that equals 58% of what is required daily.
13- Spinach and green leafy vegetables
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 daily intake required. It is also a great source of vitamin K and is rich in vitamin A, iron, magnesium, manganese, among others.
14- Fresh herbs
Many fresh herbs like coriander , Chives, thyme, basil and parsley are rich in vitamin C. For example, a cup of fresh parsley has over 130 mg of vitamin C, and a thyme 160 mg.
15- The lemon
This list could not end without including the famous lemon. This fruit is commonly known, like oranges, for its vitamin C content, so it has traditionally become a faithful companion of the traditional hot tea with honey that we prepare when we feel sick.
One cup of the juice of several lemons, contains almost 95 mg of vitamin C which amounts to almost 160% of the daily intake required.
How Much Vitamin C Does My Body Need?
At different stages of life, our body needs different amounts. For example, a baby from birth to six months of age needs 40 micrograms daily, 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 will require about 120 mg daily.
Vitamin C and health
Cancer Prevention
The Epidemiological evidence Suggests that increased consumption of fruits and vegetables is associated with a reduced risk of most cancers, and this is partly because most contain vitamin C.
So too, there are studies Suggesting that vitamin C may limit the formation of carcinogens, and possibly thanks to its antioxidant function, helps attenuate the oxidative damage that can lead to cancer.
Cardiovascular disease
A study 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, a 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 disease than those who did not take anything.
On the other hand, in 2008 the authors of a study , Collected fourteen investigations of vitamin C, and concluded that their intake, through a dietary diet (not supplementary), is associated with a decreased risk of coronary heart disease.
Related Macular Degeneration (AMD)
A study (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.
Common cold
A investigation 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 involving marathon runners, skiers and soldiers, ie persons exposed to physical exercise and / or exposed to cold environments, the prophylactic use of vitamin C in doses of 250 mg daily, Reduced the incidence of cold by 50%.
Stress
The Center for Human Nutrition Research on Aging, Boston Tufts University, conducted a study on vegetable consumption on a regular basis, and its relationship to stress reduction and vitamin C increase.
Twelve healthy men and women participated for two weeks in this collaborative study, and among other foods, 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, blood levels of vitamin C volunteers had increased by at least 20 percent and remained elevated for the remainder of the study.
Levels of four stress molecules were significantly reduced. For example, by the middle of the study path, uric acid was reduced by 8 to 18%. High levels of uric acid can cause a form of arthritis, and may increase the risk of cardiovascular disease.
5 important facts about Vitamin C
- The amount of Vitamin C in a food can decrease when cooked or stored for a long time, so it is recommended to steam them to make the loss less, as well as cut the fruits and vegetables just before consumption.
- Your body requires more Vitamin C if you are a smoker or exposed to cigarette smoke, so you should add 35 mg more to your daily diet.
- Babies younger than 1 year should get the daily dose of Vitamin C through their mother's milk or formula. It is not advisable to give them cow's milk or other, since they do not contain enough Vitamin C, which is harmful to your health.
- Many think that taking vitamin C supplements constantly reduces the chance of getting a cold, but according to the Office of Dietary Supplements (ODS), what actually reduces the duration of illness and the relief of symptoms in people common. When taken after the onset of the cold, vitamin C does not affect time or symptoms.
- Just as there are recommended daily doses of Vitamin C, there are also daily maximum limits of consumption. For example, a child younger than 3 years should not exceed 400 mg daily, a teenager 1800 mg and an adult the 2000 mg.
After reading this article will you dare to explore the new flavors offered by these foods full of vitamin C?
References
- Li Y, HE Schellhorn. New developments and new therapeutic perspectives for vitamin C. J Nutr 2007
- Carr AC, Frei B. Towards a new daily recommended amount of vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr 1999
- Myint PK, Luben RN, Welch AA, SA Bingham, NJ Wareham, Khaw KT.
- Knekt P, J Ritz, Pereira MA, O'Reilly EJ, Augustsson K, Fraser GE, et al. Antioxidant vitamins and coronary heart disease risk: a combined analysis of 9 cohorts.
- Ye Z, Song H. Antioxidant vitamins intake and risk of coronary heart disease: meta-analysis of cohort studies. Eur J Cardiovascular Previous Rehabil 2008
- Douglas RMH, Chalker E, Treacy B. Vitamin C for the prevention and treatment of the common cold. Cochrane Database Syst Rev 2007.