“Vitamin C-rich foods, such as strawberries, oranges and lemons, help strengthen the body’s natural defenses because they contain antioxidants that fight free radicals, which when over-found in the body promote the development of certain diseases.
Vitamin C should be consumed regularly as it is an excellent healer and facilitates the absorption of iron at the intestinal level, being especially indicated in the treatment against anemia. In addition, vitamin C is used to facilitate skin healing and improve blood circulation, which greatly helps prevent cardiovascular diseases such as atherosclerosis, for example.
The following table shows foods that contain a large amount of vitamin C:
In addition, other foods containing vitamin C, although in less quantity, are lettuce, artichoke, pineapple, banana, spinach, avocado, apple, carrot, plum, pumpkin and beetroot. The ideal way to get a good amount of vitamin C from foods is to consume it fresh or in juice.
The recommended daily dose of vitamin C varies by lifestyle, age and gender:
Children and adolescents
Men from 19 years: 90 mg.
Woman:
Smoking: Add approximately 35 mg of vitamin C per day to your daily recommendation, as smokers have a higher need for vitamin C.
Contamination and medications can interfere with the process of absorption of vitamin C, so in these cases, in healthy adults, it is advisable to consume 120 mg of vitamin C a day, which corresponds to a glass of orange juice.
Some studies indicate that vitamin C can help prevent certain diseases and improve respiratory and systemic infections, so it is advisable to consume between 100 and 200 mg a day to prevent disease.
Effervescent vitamin C is primarily indicated for people who have symptoms of vitamin C deficiency, such as easy bleeding from the skin and gums, which are symptoms of scurvy. Effervescent vitamin C may also be helpful for:
However, healthy people generally do not need vitamin C supplements, as this vitamin can be easily purchased through diet. Discover all the benefits of vitamin C.
To keep vitamin C in foods it is important not to leave fruits, such as strawberries, papayas, kiwis or oranges peeled on contact with air and exposed to light for a long time, as these factors can decrease vitamin C present in food. . For example, when making orange or pineapple juice, it is important to place it in the refrigerator in a dark, clogged jar to avoid contact with air and light in the refrigerator.
In addition, vitamin C dissolves in water when cooking foods, such as broccoli, cabbage or peppers, and is destroyed at high temperatures, so to eat as much vitamin C as possible, it is important to eat food naturally, without cooking.