As we know, vitamin C is a strong antioxidant that can help increase the antioxidant mirror in our blood.
In our latest article, we also covered some advantages of vitamin C for health and general fitness.
Since our body cannot produce its own vitamin C, we therefore have to rely on its sources, natural or nutritional supplements.
Health experts recommend consuming vitamin C from natural resources, but some people also prefer additions to meet their requirements.
What are the best vitamin C sources?
Before we choose vitamin C sources, we learn more about the vitamin -c dosage and the deficiency.
Frequent symptoms of a vitamin -c lack of deficiency
If you suffer from one of these following symptoms, you may be faced with a vitamin -C deficiency:
- Bad immune system
- Dry and split hair
- Bright red hair follicle
- Painful and swollen joints
- Dry, rough and damage skin
- Slow healing of wounds
- Weak bone
- Bleeding gums and tooth loss
- Bad mood and fatigue
- Weak resistance to infections
Recommended vitamin -C dosage:
In the following you will find the details of the recommended nutritional allowance (RDA) of the vitamin -C recording if they have been taken into general health:
Children:
- 0 – 06 months: 40 mg/day
- 07 – 12 months: 50 mg/day
- 01 – 03 years: 15 mg/day
- 04 – 08 years: 25 mg/day
- 09 – 13 years: 45 mg/day
Adults (male):
- 14 – 18 years: 75 mg/day
- 19 and higher: 90 mg/day
Adults (women):
- 14 – 18 years: 65 mg/day
- 19 and higher: 75 mg/day
Women (pregnant):
- 14 – 18 years: 80 mg/day
- 19 and higher: 85 mg/day
Women (breastfeeding):
- 14 – 18 years: 115 mg/day
- 19 and higher: 120 mg/day
Other recommendations:
People who often smoke should take 35 milligrams per day. In addition, people who suffer from a lack of vitamin C should absorb between 100 and 200 milligrams per day to normalize their blood levels.
Natural sources for vitamin C.
According to health experts, the best sources for vitamin C are fruit and vegetables.
Consumption of a variety of these healthy vitamin C sources will help people meet daily vitamin -C requirements. So let’s go to these best sources of vitamin C, which are as follows:
1 – Papayas
The food of about a cup (145 grams) Papaya is helpful to deliver about 87 mg vitamin C needs.
According to reports, Papaya contains around 62 mg vitamin C per 1oo gram. A cup of papaya is enough to deliver about 87 mg vitamin C.
2 – red pepper
Red Pepper is one of the best natural vitamin C sources that contain up to 95 milligrams per 1/2 cup.
It is also a great source for vitamins A, B, E and K together with magnesium, phosphorus, folic acid and potassium.
So don’t wait at all. Cut one into the pane and switch to your salad, pasta, macaroni, maggia or an omelet.
3 – lemons
In the 1700s, lemons were made available to the seafarers to prevent the problem of scurvy.
A whole lemon contains about 83 milligrams of vitamin C for the body, which makes it a high source for vitamin C.
The antioxidant property of vitamin C can prevent cut vegetables and fruit from being exposed to oxygen.
4 – kiwi fruit
Kiwis are one of the high vitamin C sources that contain 71 mg vitamin C to meet body needs.
Some reports have also shown that vitamin C -rich kiwifruit can help lower cholesterol levels and reduce oxidative stress.
Most people prefer to peel kiwis first, but the skin of kiwiffruit also contains fiber and nutrients. Just make sure you wash them first.
5 – broccoli
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The consumption of half a cup of cooked broccoli can give your body about 50 mg vitamin C.
Broccoli is also a high fiber source and many several antioxidants that can help keep inflammation low.
The best way to cook broccoli is to dampen it for five minutes or less, since it helps the vegetable -vitamin -c properties compared to other types such as cooking with the preservation of vitamin c properties.
6 – Guaven
This well -known tropical fruit in South America and Mexico contains around 126 milligrams of vitamin C.
A guav of antioxidant lycopine and is sufficient to meet the body’s vitamin C requirements.
7 – cauliflower
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A cup full of cauliflower can contain about 40 mg vitamin C, which is a decent amount.
The consumption of cauliflower would also provide a good source for folic acid, vitamin K and fiber for the body.
To use your vitamin C properties, it is always good to dampen or fry it with a little olive oil.
8 – strawberries
A cup of strawberry halves can deliver 89 milligrams of vitamin C together with flavonoids, manganese, folic acid and useful antioxidants.
Some studies have shown that rich strawberries with high antioxidant properties can help prevent vascular diseases, cancer, diabetes and dementia.
9 – grapefruit juice
A glass with grapefruit juice can contain about 70 to 90 mg vitamin C. This is what meets your needs for the day.
If you do not prefer the acid taste, you can also choose orange juice, which is also one of the high vitamin C sources to meet body needs.
10 – Cale (Laphe Care).
The consumption of 1 cup of chopped fresh kale can give the body about 80 milligrams of vitamin C.
1 cup of cooked kale also offers 53 mg together with carotenoid lutein, vitamin K and zeaxanthin.
Cooking this vegetables reduces its vitamin C properties, but roasting, damping or cooking help with the release of more antioxidants that help reduce chronic inflammatory diseases.
11 – Orangen
The intake of 1 medium-sized orange can meet about 70 milligrams of vitamin C requirements for the body.
Consuming worldwide, oranges contribute to a considerable part of the vitamin C dietary vitamin C, like some other citrus fruits in this league.
12 – tomatoes
Tomatoes are easily accessible in your kitchen and are one of the best sources for vitamin C for a human body.
If you eat a medium raw tomato, you will receive about 20 milligrams of vitamin C, while the vitamin levels drops when you cook tomatoes.
At breakfast, eat fresh tomatoes on a sandwich and cook tomatoes for lunch or dinner to achieve all the advantages.
Final note:
Vitamin C is essential for the heart, immune system, blood vessel, relatives tissue and some other body functions.
Therefore, the non -consumption of this vitamin can have several negative effects on our health.
You can fulfill your body needs by eating vitamin C foods suggested above, which contains both fruit and vegetables.
Dietary supplements for vitamin C are also available as capsules, tablets, rubber, sparkling powder and chewable tablets.
A decent vitamin C -rich diet is an essential step towards the prevention of diseases, good health and happy life.