Vitamin C (ascorbic acid) is an essential element to consume on a daily basis because it prevents a number of illnesses, especially the flu, because it is an excellent source of antioxidants that fight free radicals and guarantee cellular immunity.
The human body needs an average of 90mg for men and 75mg for women of vitamin C every day. As it is a water-soluble vitamin, it is best absorbed in water, so it is ideal to consume it naturally, or in juices, vitamins or soups.
Citrus fruits
Citrus fruits such as oranges, lemons and tangerines are excellent sources of vitamin C.
Oranges have 70 mg, lemons 53 mg and tangerines 26.7 mg of vitamin C.
Kakadu plums
Kakadu plums are a food that contains 100 times more vitamin C than oranges.
One plum (15g) contains 436 mg of vitamin C.
Cranberries
Cranberries are a powerful antioxidant and contain 15 mg of vitamin C in one serving. It can be consumed in yogurts and creams, and also has a number of benefits for inflammatory conditions.
Guava
Guava is a tropical fruit with 376 mg of vitamin C per serving. It is also very tasty and satiating because it contains a lot of fiber.
Kiwi fruit
Kiwi fruit has around 134 mg of vitamin C per portion. Ideal with cereals, overnights and fruit salads.
Mango
A single mango contains 122 mg of vitamin C. It has a high anti-inflammatory and antioxidant power.
Papaya
A 145 g serving of papaya contains around 88 mg of vitamin C. Rich in fiber, it helps regulate the intestines and facilitates the absorption of the vitamin in the gut.
Strawberries
A 166 g serving of strawberries contains 97 mg of vitamin C. It can be eaten in smoothies, pies, cereals and fruit salads.
Broccoli
Broccoli is a cruciferous vegetable that contains 65 mg of vitamin C per 100g. Steaming it for 2 minutes helps preserve this and other nutrients for much longer.
Pineapples
One serving of pineapple contains 79 mg of vitamin C. It can be made into juices and smoothies mixed with other fruits, which makes it very refreshing and super nutritious.
Vitamin C beyond the flu
Vitamin C is a versatile and essential nutrient that provides numerous health benefits beyond preventing colds. From promoting healthy skin and supporting cardiovascular health to enhancing iron absorption and protecting against chronic diseases, Vitamin C plays a crucial role in overall well-being. Including a variety of Vitamin C-rich foods in your diet, such as citrus fruits, berries, peppers, and leafy greens, can help you harness these diverse benefits.
Abundant sources of vitamin C
In short, consuming vitamin C in the diet prevents flu and other health problems.
By including these foods in your meals, you can prevent many of these illnesses without having to take artificial supplements.
The absorption and daily requirement of vitamin C in the human body is very small and the rest that is not used is eliminated in the urine.
There’s also the saying that the more sour the food, the more vitamin C it contains. But if you find it difficult to eat sour foods, mix them with yoghurts, salads and juices to hide the taste.
This article mentions various textures and sources of vitamin C in addition to the usual citrus fruits, demonstrating that other vegetables and fruits can be extremely rich sources of vitamin C and may be more suitable for your taste buds.
The absorption of Vitamin C in the human body is a finely tuned process that ensures sufficient uptake while preventing excessive accumulation. By understanding these mechanisms, one can better appreciate the importance of maintaining an appropriate intake of Vitamin C through diet or supplements to support overall health.