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Diet and Nutrition 2023

21 foods rich in vitamin C (and recommended amount)

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21 foods rich in vitamin C (and recommended amount)
21 foods rich in vitamin C (and recommended amount)

Foods rich in vitamin C, such as strawberry, orange and lemon, help to strengthen the body's natural defenses because they fight free radicals, which are harmful when they are in excess in the body, facilitating the emergence of some diseases.

Vitamin C should be consumed regularly because this nutrient facilitates the absorption of iron in the intestine, being particularly indicated in the treatment of anemia.

In addition, vitamin C facilitates skin healing and improves blood circulation, being great to help prevent cardiovascular diseases such as atherosclerosis and high blood pressure, for example. Check out other important functions of vitamin C in the body.

List of foods rich in vitamin C

The following table indicates the amount of vitamin C present in 100 grams of food:

Foods rich in vitamin C

Amount of Vitamin C

Acerola 941, 1 mg
Raw yellow peppers 201, 4 mg
Fresh orange juice 73, 3 mg
Caju 219, 3 mg
Papaya papaya 82, 2 mg
Kiwi 70, 8 mg
Red guava 80, 6 mg
Lemon 38, 2 mg
Raw tomato with seeds 21, 2 mg
Poncã Tangerine 48, 8 mg
Manga Palmer 65 mg
Orange bay 57 mg
Boiled broccoli 42 mg
Boiled cauliflower 23, 7 mg
Sautéed red cabbage 40, 5 mg
Baked Sweet Potato 23, 8 mg
Strawberry 63, 6 mg
Pineapple 34, 6 mg
Watermelon 6, 1 mg
Natural lemon juice 34, 5 mg
Pineapple juice 20 mg

Also, other foods with vitamin C, although in smaller amounts, are lettuce, artichokes, melons, bananas, spinach, avocados, apples, carrots, plums, squash and beets. To obtain a good amount of vitamin C, the ideal is to consume fresh foods or in juices.

Recommended daily amount of vitamin C

Vitamin C intake varies according to age and gender, with a consumption of 75 mg per day recommended for women aged 19 and over.For men aged 19 and over, the recommended amount is 90 mg per day. See the recommended amount of vitamin C for all ages.

However, there are some situations in which the body needs greater amounts of vitamin C. For example, smokers should ingest 35 mg more of vitamin C than the recommended daily amount. In addition, conditions such as diarrhea, surgery, colds, pregnancy or breastfeeding can also increase the body's need for vitamin C.

Foods rich in vitamin C

Foods rich in vitamin C

When to take vitamin C supplements

Vitamin C supplement is indicated mainly for those who have symptoms of lack of vitamin C in the body, such as tiredness, bleeding in the skin and gums, which are one of the symptoms of scurvy disease. Vitamin C supplement may also be helpful for:

  • Avoid and fight the purple marks that can appear on the skin in small lesions;
  • Accelerate the recovery of physical activity practitioners and athletes, helping to gain muscle mass;
  • Strengthen the body's defense system, preventing colds and flu and other diseases;
  • Strengthen the bones, because it contributes to the production and absorption of collagen, preventing the weakening of the body's joints. See more foods that are rich in collagen and those that help with collagen production.

He althy people generally do not need vitamin C supplementation, as adequate amounts of this vitamin can be easily achieved with a balanced and varied diet.

When necessary, vitamin C supplementation should always be guided by a doctor or nutritionist. Discover all the benefits of effervescent vitamin C and how to take it.

How to preserve vitamin C in food

To preserve vitamin C in food, it is important to avoid leaving fruits such as strawberries, papayas, kiwis or oranges without skin, in contact with the air and exposed to light for a long time, as these factors can reduce the amount of vitamin C from food. Thus, when making an orange or acerola juice and not consuming it immediately after preparation, it is important to put it in the fridge, in a dark jar with a lid to prevent the juice from coming in contact with the air and the light of the fridge.

Also, the amount of vitamin C in foods such as broccoli, cabbage or bell peppers decreases slightly when they are cooked. At very high temperatures, vitamin C in food is completely destroyed. Therefore, for the body to make the most of vitamin C, it is important to try to eat food as naturally as possible, avoiding cooking.

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