Vitamin C is a substance that dissolves in water, and what the body no longer needs is discarded through the urine, so it is necessary to replenish it constantly. This water-soluble vitamin is needed for many of the processes carried out by our body, such as the formation of proteins that are used to produce ligaments, tendons, blood vessels, repair cartilage, bones, and teeth and favor the absorption of iron.
On the other hand, vitamin C is rich in antioxidants responsible for avoiding the effects of free radicals, which occur when our body is exposed to agents such as radiation or cigarette smoke. These, in turn, are responsible for premature aging and for causing some diseases such as cancer, arthritis, or heart disease. If you want to know more about this super vitamin, continue reading this article will show you the FastlyHealwhere foods rich in vitamin C.
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Daily intake of vitamin C
The daily consumption of this vitamin C will depend on the age and sex of each person; however, below, we give you an indicative list of the daily amount of vitamin C that should be consumed. This is also achieved by eating a balanced diet that includes a wide variety of foods:
0 to 6 months: 40 milligrams a day mg/day.
7 to 12 months: 50 mg / day.
1 to 3 years: 15 mg / day.
4 to 8 years: 25 mg/day.
9 to 13 years: 45 mg / day.
Men 19 years and older: 90 mg/day.
Women 19 years and older: 75 mg/day.
Pregnant women: 85 mg / day.
Lactating women: 120 mg / day.
It should be noted that there is no risk of excess of this vitamin since it is eliminated through the urine. However, a vitamin C deficiency can have consequences such as anemia, scurvy, a weakening of the immune system, bleeding gums, dry skin and hair, and a tendency to bruise.
Foods with vitamin C: guava
When we refer to foods rich in vitamin C, the first thing that comes to our minds is orange. However, it is guava fruit with more vitamin C. Besides owning only 30 calories per 228 mg of vitamin unidadaporta, this tropical fruit is a choice of fruit for DIABETES ICOS. Guava is rich in fiber, so it will be beneficial for your digestive system, preventing constipation and making you feel full.
On the other hand, its contribution to minerals gives it diuretic properties. However, you must combine this fruit with proteins or good fats since it is a poor source of these nutrients.
Foods rich in vitamin C: black currant
Another food rich in vitamin C is black currant. This wild fruit has 200 mg of vitamin C per 100 grams. Another of the current qualities is that it is a natural anti-inflammatory due to the flavonoids it contains. It also works as a diuretic, helping to eliminate toxins from our body and prevent fluid retention. It also has a cardioprotective effect, promoting blood circulation, avoiding problems with the circulatory system and diseases related to blood flow.
Foods rich in vitamin C: red pepper
Peppers come in many varieties and are classified as hot or sweet. The red pepper is rich in vitamin C and E, which allows it to function as a protector against free radicals, thanks to its excellent supply of antioxidants. This is a highly recommended food in cases of anemia because it favors the absorption of iron. On the other hand, it is a source of vitamin B6 and magnesium, which helps reduce anxiety and improve insomnia, it also supports memory, and due to its content of beta-carotene and other flavonoids, it is ideal for preventing lousy cholesterol, as long as it is accompanied of a balanced diet and exercise.
Foods rich in vitamin C: chili
Red chili peppers contain a large amount of vitamin C for their small proportion, 140 mg per 100 grams. They are also composed of water, fiber, proteins, and vitamins A and group B. They also contain a substance called capsaicin that raises body temperature, generating an energy expenditure taken from accumulated fat, which is the same as burning calories. It prevents the body from respiratory and stomach diseases and improves metabolism, and controls cholesterol and triglyceride levels. We are sure that you will not be able to resist this food.
Foods rich in vitamin C: parsley
This aromatic herb is an excellent antioxidant, making it a food rich in vitamin C. Its contribution is 120 mg per 100 grams of the product. In addition to this, we can also find minerals such as potassium, calcium, iron, and vitamins of groups B, C, and D. Parsley is considered a digestive plant, so it is ideal for preventing heavy digestions and symptoms such as intestinal spasms. Another of its benefits is that it strengthens the immune system, increasing defenses.
Other foods with vitamin C
- Citrus fruits like orange
- Strawberries and berries.
- The Kiwi.
- The melon.
Remember that the conservation or cooking of foods rich in vitamin C can lose their properties, so it is ideal to consume them at the moment and eat them raw in the case of vegetables.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.