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Thursday, June 24, 2021

Foods with more vitamin C: good for winter

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Manish Saini
Manish works as a Journalist and writer at Revyuh.com. He has studied Political Science and graduated from Delhi University. He is a Political engineer, fascinated by politics, and traditional businesses. He is also attached to many NGO's in the country and helping poor children to get the basic education. Email: Manish (at) revyuh (dot) com

This vitally important nutrient is found in fruits and vegetables that go beyond oranges and other citrus fruits, such as black currants, bell pepper or kale

Vitamin C is an essential nutrient for the human body since it is necessary for the body to perform different physiological functions and remains in good condition

Without going any further, it contributes to the absorption of iron in the intestine, helps reduce blood cholesterol levels and works as an antioxidant to protect the body from the harmful effects of free radicals, chemicals that oxidize and promote aging of cells found in pollution, UV radiation, tobacco smoke, or refined vegetable oils, for example. 

This vitamin also contributes to the production of collagen to heal wounds and improves the functioning of the immune system. For all these reasons, its consumption is used as part of the treatment and prevention of diseases that range from the common cold to cardiovascular problems, diabetes and even cancer.

For all the above, organizations such as the United States Department of Health and Human Services recommend a daily dose of vitamin C of 90 mg in men and 75 mg in women. They also set a limit of 2,000 mg so that excessive consumption does not occur that could cause diarrhea, nausea, stomach cramps, create excess iron or damage body tissues.

When thinking about vitamin C, oranges are always one of the most recurring foods due to their high content, as is the case with other citrus fruits. However, there are others that also have a high and even greater contribution to the same nutrient. 

Today, we are going to collect which ones they are so that nobody fails with the daily dose.

Guava

This tropical fruit, typical of the Caribbean and America, is a great source of vitamin C. A serving of 100 grams can provide around 228 milligrams of that nutrient. An amount that guarantees a healthy intake and that can be enjoyed as if it were a pear or an apple.

Lychees

Another exotic fruit that has a great contribution to vitamin C is lychee, typical of China and Southeast Asia. With whitish pulp and a very sweet flavor, it has around 183 milligrams of vitamin C per 100 grams of the food.

Peppers

Greens, reds and yellows. This is how peppers are ordered from less to more by their contribution of vitamin C. This exceeds 140 milligrams of nutrient per 100 grams and can reach up to 240 in the case of yellow bell peppers. A much larger quantity than the well-known oranges. Therefore, for a healthy diet, it is very interesting to add a little of these to salads, stir-fries and other preparations where they have room.

Black currants

Among the fruits with more vitamin C, not all are exotic and tropical. An example of this is black currants, which provide about 181 milligrams for each 100-gram serving of fruit. These can be eaten alone, in a salad, or can be added as an ingredient to make cakes, pastries or puddings, for example.

Parsley

This herb that is normally used in small amounts as a spice or condiment has a large amount of vitamin C, around 133 milligrams per 100 grams of it. This is not usually consumed in high doses, rather it is used a little in certain meals, but it should be taken into account to add it more assiduously to some preparations and thus improve its contribution in the said nutrient.

Komatsuna

This vegetable is also known as Japanese spinach and is widely used in the typical dishes of the Japanese country and other neighboring nations. For example, it is used in the famous ramen. This has a high contribution of vitamin C, around 130 milligrams in a 100-gram serving, and is also a great source of calcium.

Citrus: orange, grapefruit and lemon

When it comes to taking vitamin C, citrus fruits such as orange, grapefruit and lemon always come to mind. Very interesting sources of this nutrient that exceed the contribution of 100 milligrams per serving, which makes them a useful and recurring food for this purpose, although they are not, as has been shown, the ones with the most content of it.

Kale

This type of cabbage, which can be used in salads, soups, creams and even smoothies, provides us with about 120 milligrams of vitamin C if we consume 100 grams of it.

In addition to those mentioned here, there are many other foods that exceed 90 milligrams of vitamin C in a 100-gram serving, in order to meet the recommended daily intake. 

For example, these include strawberries (97.6 mg), kiwis (92.7 mg) or broccoli (89 mg), which are very common and easy to find.

The information has been extracted from MyFoodData.com, a database documented from the US Agricultural Research Service Nutrition Data Release 28 of the United States.

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