The vitamin C It is an essential nutrient that the human body needs for its normal development.
However, many people remember it during the fall and winter months, when respiratory viruses circulate more intensely.
It is that the function of this vitamin in strengthening the immune system to prevent respiratory diseases is one of the best known by most people.
And while it is true that vitamin C is an undisputed ally for boost defenses of the body itself against viruses and bacteria, it is worth clarifying that its benefits are many more.
Vitamin C is one of many antioxidantsas the nutrients that block part of the damage caused by free radicals are known.
And since the body cannot produce vitamin C on its own, nor does it store it, it is key to include many foods that contain this vitamin in your daily diet.
In that sense, as stated on the site Medline Plusof the United States National Library of Medicinehighlighted that vitamin C is needed for tissue growth and repair in all parts of the body.
And they listed some of its most important functions:
- Forms an important protein called collagen, used to make skin, tendons, ligaments and blood vessels
- Heals wounds and forms scar tissue
- Repairs and maintains cartilage, bones and teeth
- Helps iron absorption
At this point, it is worth remembering that feeding It is key to having a perfect state of health, since it is well known that 80% of the immune system is housed in the intestine and what you eat directly impacts its functioning.
And when it comes to maintaining optimal levels of vitamin C in the body, citrus fruits are the most famous. However, there are other foods even richer in this nutrient, which specialists recommend eating.
The vegetable that awakens love and hate has 110 milligrams of ascorbic acid per 100 grams. Specialists highlight that its nutrients are better absorbed if eaten raw or steamed.
The red version of peppers provides the body with more than twice as much vitamin C as an orange. That is, 127.7 milligrams of ascorbic acid per 100 grams of this vegetable. Again, if the choice of this food is for its properties, it is better to eat it raw.
This herb has the peculiarity that it is added in small quantities in preparations. However, it is worth knowing that it has 133 milligrams of vitamin C per 100 grams, so it is well worth taking it into account to add to salads or snack on top of sauces, hummus, etc.
When choosing a fruit for its vitamin C content, it should be noted that kiwi has 92.17 milligrams of this nutrient per 100 grams. That is, almost twice as much as an orange. In addition, it has other advantages over oranges, for example, its high fiber content.
To continue with the fruits, and despite the fact that the grape is one of the most demonized due to its high percentage of sugars, the truth is that its 90 milligrams of vitamin C per 100 grams make it a not inconsiderable alternative to add this nutrient to the organism.
Although they are not a seasonal fruit in the southern hemisphere during the autumn and winter months, it is worth knowing that strawberries have 70 milligrams of ascorbic acid per 100 grams of product, which makes them an appetizing option for the winter months. summer, when citrus fruits are not abundant in this part of the planet.
With fewer followers than broccoli, the so-called Brussels sprouts have, every 100 grams, about 85 milligrams of vitamin C.
This little-known fruit is native to the Amazon region of Peru, and can also be found in Bolivia, Colombia, Venezuela, Brazil, and Ecuador. And although it is an almost unknown food, it is the one that contains the most vitamin C: for every 100 grams of this product, the consumer obtains no less than 2,000 milligrams of vitamin C.
These small fruits are a high level antioxidant source. They contain an average of 170 milligrams of vitamin C per 100 grams.
This fruit, native to central and southern America, also provides more vitamin C than oranges. Specifically, every 100 grams of papaya provides about 60.9 milligrams of ascorbic acid. And although not long ago it was considered an exotic fruit, it is increasingly seen in greengrocers and supermarkets because it is widely accepted.
As seen, the best way for the human body to obtain this essential nutrient is through a varied diet in fruits and vegetables.
And according to recommendations of the United States National Institutes of Health (NIH, for its acronym in English), “the ideal thing to obtain all its properties is to consume the fruits in raw”.
As for vegetables, those that cannot be eaten without cooking, “to keep their properties intact you must steam themwhich makes the loss of vitamin C less,” they advised.
According to Mayo ClinicThe recommended daily amount of vitamin C is 90 milligrams per day for adult men and 75 milligrams for adult women.
Experts at the health center based in Rochester, Minnesota, assure that “most people get enough vitamin C with a healthy diet,” although they highlighted that vitamin C deficiency is more likely in people who:
- They smoke or are exposed to passive smoking
- Have certain gastrointestinal conditions or certain types of cancer
- They have a limited diet that does not include fruits and vegetables regularly
“The severe vitamin C deficiency “can cause a disease called scurvy, which causes anemia, bleeding gums, bruises and poor wound healing,” they stressed, while insisting that in these cases it would be possible that the person should supplement this nutrient to obtain optimal levels for the body. organism.
Finally, about the popular belief that vitamin C can cure colds and flu, from the site Medline Plus They assured that “the scientific evidence on this statement is controversial.”
“Although not completely proven, large doses of Vitamin C can help reduce the duration of a coldbut they do not protect against contracting it,” said the specialists in this regard.
