- foods rich in vitamin C, such as citrus and green leafy vegetables, are useful for make the body strong and keep it young longer. Let's find out better.
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Citrus fruits among the foods rich in vitamin C
Properties of vitamin C
Vitamin C or ascorbic acid is a powerful antioxidant which helps prevent aging and protects against free radicals. It participates in the metabolism of glucose, folic acid and some amino acids; facilitatesiron absorption and it is also useful for the nervous system, in addition it is capable of stimulate wound healing.
One of the water-soluble vitamins essential for the body, as it is not able to produce it by itself, vitamin C takes care of prevent capillary bleeding; being also a powerful antioxidant, it blocks the aging of the body and the destructive action of free radicals and balances the levels of vitamin E, equally important for the human being.
Main foods rich in vitamin C
Food sources of vitamin C are primarily fresh fruits and vegetables such as guava, and in particular citrus fruits, namely lemons, oranges, grapefruits. Other food sources are: berries, melon, watermelon, i Kiwi, the pepperoni, asparagus, turnip greens, broccoli, cabbage and cauliflower, potatoes, spinach and tomatoes among the vegetables.
Vitamin C it is a very labile vitamin, and is destroyed by cooking, storage, exposure to air and light, which is why it is essential to consume fresh food. The fresher and less cooked the foods are, the greater the amount of vitamin they contain.
Kiwi
Among the foods that contain the most vitamin C are kiwis: just think that the amount equal to 500 mg of vitamin C is contained in 6 kiwis. Furthermore, kiwifruit improves digestion naturally and is also a natural laxative, as it contains actinidin, a protein enzyme. Finally, it is rich in potassium, vitamin E, copper, iron and vitamin C.
Acerola
Acerola is the vulgar name of Malpighia emarginata, a tropical shrub plant also known as manzanita, semeruco, Barbados cherry. Acerola is a beautiful bright red fruit listed as one of the best known natural source of vitamin C. In fact, it contains 1700 mg of ascorbic acid per 100 grams of fresh fruit.
oranges
100 g of oranges give 34 calories, 50 mg of vitamin C, 200 mg of potassium, 1,6 of fiber. There are many varieties. from the Tarocco, Moro and Sanguinello as well as the clear Sicilian ones. Vitamin C improves iron absorption and is excellent in case of anemia. Not only that: if you feel slightly tired, tired and nervous, eating an orange is an excellent solution, especially if you eat it in wedges, including the white skin that covers them: being rich in routine (as well as, as we have said, of pectin), it increases the availability of vitamin C.
Strawberries
100grams of strawberries contain nearly 60mg of vitamin C, more than oranges. In addition to this, strawberries contain valuable enzymes that activate fat metabolism, helping the body lose weight with less effort. They are also good for the intestine because they contain a lot of fiber. Anti-wrinkle, anti-cellulite and anti-water retention, it is good to eat strawberries not with refined sugar which would nullify many benefits, but with a squeeze of lemon, some fresh mint leaves and, if you really want to sweeten further, with a teaspoon of honey. .
Green leafy vegetables
Among the vegetables are those that contain the highest concentration of vitamin C. Raw Tuscan cabbage provides 120 mg of vitamin C per 100 g, cress 69 mg per 100 g. But they are also rich in chard, spinach, lettuce and valerian salad. They also contain calcium and magnesium, essential minerals for strengthening the body. There chlorophyll, which gives the green color to the leaves, gives elasticity and hydration to the skin.
Peppers and hot peppers
Green chillies have a high concentration of vitamin C: almost 245 mg for every 100 g of product. Red chillies, on the other hand, contain about 145 mg per 100 g. Among the peppers, the yellow ones are those that have the highest concentration of vitamin C, with almost 185 mg per 100 g. It is excellent to eat them raw, in pinzimonio, together with other vegetables.
Also find out about the symptoms, causes and treatments of vitamin C deficiency
Daily requirement
The average recommended dose ranges from 30 to 50 milligrams per day in a person of healthy constitution. In children up to 12 months we recommend 40 / 50mg per day, while from 1 to 3 years old they are 15 up to the adolescent phase which provides 65 mg for females and 75 for males.
The recommended level ranges from a minimum of 10 milligrams, essential to prevent scurvy, a disease caused by a lack of vitamin C, to a maximum of about 200 milligrams per day. Anyone who smokes more than 10 cigarettes a day should consume a higher amount of vitamin C every day, equal to approximately 135 mg. Even in pregnancy it is good to reinforce the dose.
Recipe rich in vitamin C
More than a recipe, it is a health advice: do not wait for the summer heat to come to cheer you up and strengthen the body with vitaminizing and nourishing fruit salads.
An exceptional mix is ​​precisely kiwi, strawberries and oranges, to which you can add other fruit depending on the season. Remember to sprinkle a lot of organic lemon juice, add a few leaves of mint and a teaspoon of honey or other natural sweetener, absolutely avoiding refined white sugar.
READ MORE
What are and when to use natural vitamin C supplements
Other articles on vitamin C:
> Where is vitamin C found
> Oranges, a valuable ally and source of vitamin C
> 5 foods rich in vitamin C
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