Foods with vitamin C

Including foods with vitamin C in your diet is key to enjoying good health. And is that it is a highly important vitamin for the body.

The body cannot store or produce it on its own. But there is no need to worry, since, consumed on a regular basis, The following foods will help you to cover your vitamin C needs without problem.

How much vitamin C do I need and what is it for?

Also known as ascorbic acid, the recommended daily allowance of vitamin C is 90 mg, 2.000 mg being the maximum limit. There are supplements with vitamin C, but if you eat a varied diet, abundant in fruits and vegetables, you should have no problem meeting your daily needs.

The important role that vitamin C plays in the immune system function and disease prevention. However, vitamin C also helps absorb iron from vegetables. In this way, it is advisable to combine iron-rich vegetables (legumes are among them) with foods with vitamin C.

The benefits of this antioxidant vitamin are noticeable in the condition of the skin, bones and teeth.

How to get vitamin C through diet

Unlike other vitamins, vitamin C can be obtained through a wide variety of foods, especially fruits and vegetables. In addition, many of the foods with vitamin C are common foods, many of which are probably already part of your diet.

It should be noted that vitamin C deteriorates easily, which is why it is advisable to eat the following whole and raw foods whenever possible:

Pepper

Key piece of the healthy Mediterranean diet, this versatile vegetable is very rich in vitamin C. The yellow pepper is the variety that provides the most vitamin C (184 mg per 100 grams), followed by red and green.

Tomato

Adding some tomato slices to your salads and sandwiches will help you strengthen your defenses thanks to its dose of vitamin C.

Parsley

Did you know that adding a little fresh parsley to your meals provides you with vitamin C? 100 grams of this food contains 133 mg of vitamin C.

Citrus

Citrus fruits are the best known source of vitamin C. An orange for breakfast or as a dessert brings you very close to the recommended daily amount. Lemon, lime, tangerine, and grapefruit are also great options for getting vitamin C.

Kale

100 grams of kale provide 120 mg of vitamin C, which makes this vegetable one of the best sources of this vitamin. Steam it gently so you don't lose too much vitamin C in the process.

Potato

If you are among the many potato enthusiasts, you are in luck. And is that this food represents a good dose of vitamin C, as well as other nutrients.

Kiwi

It is a great fruit for health, especially to maintain or increase the levels of vitamin C in the body. 100 grams of kiwi allow you to exceed the recommended 90 mg daily of vitamin C. Its contribution of vitamin C is higher than that of oranges.

Broccoli

Its richness in vitamin C is one of the many benefits that broccoli has for your health. 100 grams of broccoli equals the RDA of vitamin C. It is true that the amount of vitamin C is reduced after cooking, but it is still a very interesting food to get a good amount of vitamin C, as well as other important nutrients.

Brussels sprouts

The case of Brussels sprouts is practically identical to that of broccoli. In crude oil they are close to 90 mg of vitamin C per 100 grams of food. However, cooking causes its vitamin C content to be reduced. However, just like broccoli, you can benefit a lot from adding them to your diet.

Papaya

This fruit is perfect to give a refreshing tropical touch to your diet during the summer. Packed with vitamin C, papaya meat forms a delicious and healthy team with the leafy greens in smoothies.

Pineapple

If you like tropical fruits, pineapple will also help you get a good amount of vitamin C.

Strawberries

If you need more vitamin C, strawberries are a great option. A few strawberries will get you very close to the recommended daily allowance. It is also worth noting its contribution of manganese, folate and potassium.

Cauliflower

Rich in vitamins and minerals (including about 50 mg of vitamin C per 100 grams of food), cauliflower offers many nutrients for very few calories. In this way, it is an excellent food to get vitamin C and keep fit.