To improve the immune system and ensure good health, you need to add the best sources of vitamin C to your diet. In addition to fighting colds and flu, it is great for helping with the formation of bones and muscles.
According to experts, daily consumption of vitamin C should be 90 mg for men and 75 mg for women.
However, it is not produced by the human body, which requires the need to look for the best sources of vitamin C and below we list some of them. Check out!
Broccoli
Broccoli is an excellent source of vitamin C and is a versatile food, and can be used in the preparation of salads, gratins and can still be consumed sautéed.
In 100 grams of broccoli you have 82 mg of vitamin C. In addition, this dark green vegetable is still a source of fiber, calcium, iron and a number of other important minerals for health.
Acerola
Acerola is a typical fruit from Brazil that also has a good amount of vitamin C. In one unit of it, you have 90 mg of this vitamin. Therefore, more than recommended by doctors.
In addition, it is worth consuming three units of acerola with meals, as this fruit is known to increase iron absorption.
Lemon
Lemon is one of the best sources of vitamin C. In one unit of this fruit, you have 53 mg of vitamin. Not to mention its detox effect, helping to remove toxins present in the body.
This fruit is also known for a number of advantages, such as:
• Combating premature aging;
• Blood pressure control;
• Helps in healing;
• Prevents and fights cancer.
Papaya
In addition to being low in calories, papaya should also be added to your diet as an excellent source of vitamin C. In 100 grams of it, you will find 61 mg of vitamin C.
It is also widely used in the slimming process, as it improves intestinal transit and helps to promote satiety, thus avoiding the consumption of unnecessary calories.
Orange
Citrus fruits cannot be left out when it comes to the best sources of vitamin C and here you have lemon, which in 100 ml of juice, you will find 55 mg of vitamin C.
For this reason, this fruit is a strong ally to prevent flu, colds and strengthen the immune system as a whole. In addition, it is tasty and easy to consume.
Cashew
Cashew is a great fruit to prepare sweets and juices and in 100 grams of cashew you will find around 200 mg of vitamin C. Therefore, it should be part of your daily food routine.
In cashew you also find fiber, zinc, iron and potassium. Being low in calories and suitable for those who are following a diet focused on weight loss.
Mango
Many people don’t know, but mango also has its place when it comes to foods rich in vitamin C. In 100 grams of it, you find 36 mg of vitamin.
So, it is possible to consume it raw or in juice format, either using the fruit itself or the pulp. Obviously, its natural consumption is the most suitable.
Green cabbage
Like broccoli, kale is also one of the best sources of vitamin C. in 100 grams of it, you have 110 mg of vitamin. Because it is rich in antioxidants, this vegetable is usually part of the diet of those looking to lose weight.
In addition, its consumption is very easy, as it is possible to eat it raw or sautéed. Ah, it is also worth using it in the preparation of detox juices, for example.
Yellow pepper
Yellow peppers are one of the best sources of vitamin C, because in 100 grams of it you can consume more than 200% of the minimum recommended amount of the vitamin.
However, yellow peppers have 183 mg of vitamin C. Their consumption is very varied, you can eat them raw, roasted, sautéed, cooked or in a hot dish.
Pineapple
Pineapple is a diuretic, capable of ending fluid retention and body swelling, as its antioxidant action is impressive. However, it is also rich in vitamin C.
In 100 grams of the fruit, you already consume 47 mg of vitamin. Therefore, it is worth adding it to your healthy and balanced diet, whether you consume it raw or in juice form.
Strawberry
It has many nutritional properties and there are about a dozen species, but all are rich in fiber, anthocyanins, ellagic acid, vitamin C, calcium, potassium, magnesium, zinc and vitamins B2 and B6.
More than 90% of strawberries are made up of water, which is why they are low in calories: a 100 g portion has only 30 calories.
Conclusion
Here you have found the best sources of vitamin C. So, there is no difficulty in including these foods in your diet, as they are easily found here in Brazil.
So, seek to consume the indicated amount and this will ensure the strengthening of your immunity, avoiding flu, colds and infection problems.
Since vitamin C is an antioxidant, it helps shield cells from harmful chemicals like free radicals that are created when people smoke or are exposed to pollution. Heart disease, some forms of cancer, and other illnesses can all be made worse by free radicals.