On April 4, International Vitamin C Day is celebrated. Although we all know that citrus fruits such as orange or lemon are rich in it, there are also other sources of the vitamin.
The recommended daily amount of vitamin C is between 40 and 100 milligrams, according to the World Health Organization, while orange contains about 50 mg of this vitamin per 100 grams and lemon provides about 40 mg, some Fruits and vegetables have a higher concentration of ascorbic acid.
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For example, red bell peppers have about 150 mg of vitamin C per 100 grams. They are also rich in fiber, phosphorus, and zinc, among other microelements, and have antioxidant properties. In other words, they are capable of preventing the oxidation of the body’s cells. In this way, they protect our body from diseases and even delay aging.
Broccoli, in turn, has 110 mg of ascorbic acid per 100 grams, although it is advisable to eat it raw to make the most of it. This vegetable also stands out for its high content of minerals, antioxidants, and fiber. At the same time, it has very few calories, so it can be a great help for those looking to lose those extra kilos.
Parsley is also a great source of vitamin C. This herb contains 133 mg of ascorbic acid per 100 grams. In fact, it is one of the foods richest in vitamin C: a tablespoon of chopped parsley contains more ascorbic acid than two oranges. As with broccoli, we recommend you go for fresh parsley, and not dry.
Strawberries are not only delicious, they are also rich in ascorbic acid: having about 60 mg of vitamin C per 100 grams. You can consume these berries both in their natural form and in smoothies and salads. It should be noted that they contain very few calories – only 40 kcal per 100 grams – since they are made up of 90% water.
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With its 61 mg of ascorbic acid per 100 grams, papaya is also recommended for those who want to consume more vitamin C on a daily basis. This tropical fruit is also a good diuretic and helps prevent cardiovascular diseases thanks to the fact that it is rich in a flavonoid called cryptoxanthin.