In addition to orange: 8 foods rich in vitamin C

We all know that vitamin C strengthens immunity, what few recognize is that nourishing is present in various foods in addition to orange

Vitamin C, also known as Ascorbic Acid, is an essential nutrient for our body. Among its numerous benefits and properties, certainly what attracts more attention is its power to strengthen the immune system, a prominent factor to prevent diseases and other health problems.

Dr. Dr. Leteícia Lucas explains that the nutrient stimulates the production and activity of immunological cells, such as white blood cells, which are essential for the defense of the body against infections and invading agents. In addition, it is a powerful antioxidant, protecting the cells from the damage of free radicals, which can lead to the premature aging and the development of chronic diseases, he says.

Beyond immunity

But it is not only the immunity that benefits from the powers of vitamin C. This is because another crucial role of nutrients is the production of collagen, a protein fundamental for skin health, tendons, ligaments and blood vessels. Collagen contributes to the elasticity, firmness and integrity of these tissues. Therefore, it gives a young and healthy appearance to the skin and promoting the healing of wounds.

Vitamin also plays an important role in the absorption of iron non -EME, present in plant foods, helping in the prevention of iron deficiency anemia. According to the doctor, this strategic combination of vitamin with foods rich in iron such as beans and legumes, for example, can optimize the absorption of this essential mineral for the production of red blood cells and the transport of oxygen in the body.

Main foods to obtain vitamin C

When it comes to reptile foods of vitamin C, orange is often mentioned as a popular source. However, there are other foods that contain even higher concentrations than this vitamin. Dr. Letícia Lucas Quotes 8 Main:

1. Red pepper (1 vehicle): about 152 mg of vitamin C.

2. Strawberries (1 cup): about 89 mg.

3. Ananas (1 cup): about 79 mg.

4. Kiwi (1 vehicle): about 71 mg.

5. Oranges (1 average): about 70 mg.

6. Kale (1 cup, raw and chopped): about 35 mg.

7. Broccoli (1 cup, cooked): about 51 mg.

8. Tomato (1 vehicle): about 16 mg.

By including these foods in your diet, you will provide your body with the correct amount of vitamin C to enjoy all its benefits. But for this, it is recommended to incorporate foods of vitamin C into different meals during the day, the expert recommends.

“This will ensure a gradual and continuous absorption of this essential vitamin. For example, you can start the day with a fruit salad containing strawberries, kiwis and orange, as well as consuming foods such as red peppers in your main meals,” says Leticia.

It is important to remember that vitamin C is a soluble vitamin in water and that excess is eliminated from the body through urine. Therefore, it is essential to maintain adequate intake, following the recommended daily doses and avoiding excessive doses, which can lead to side effects such as diarrhea and the discomfort of the stomach, concludes Dr. Letícia Lucas.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.