Foods with Vitamin C

Foods rich in vitamin C, such as strawberry, orange, and lemon, help strengthen the body's natural defenses because they contain antioxidants that fight free radicals that excessively favor the appearance of certain diseases.

Vitamin C should be consumed regularly because it is an excellent healing and facilitates the absorption of iron, which is particularly indicated in the treatment against anemia. In addition to this, vitamin C serves to facilitate the healing of the skin and improve blood circulation, being optimal to help in the prevention of cardiovascular diseases such as atherosclerosis, for example.

Food Table with Vitamin C

Below is a table with foods that are high in this vitamin:

To take advantage of all the vitamin C present in the food it is recommended to eat the raw food since the heat destroys vitamin C. In addition to this, it is good to consume the screams and the fresh juices.

Recommended daily dose of Vitamin C

The recommended daily amount of vitamin C varies according to the living habits of the person. In the case of healthy adults, the recommended daily dose is 65 mg, while for smokers, the recommended amount is 20 mg more for each cigarette smoked.

In addition to this, contamination and medications can interfere with the process of absorption and availability of Vitamin C in the blood, the corrected dose of vitamin C should be around 120 mg per day for all healthy adults, which corresponds to a glass of orange juice, for example.

When to take Effervescent Vitamin C

Effervescent vitamin C is mainly indicated in individuals who have symptoms of a lack of vitamin C such as easy bleeding of the skin and gums, which are symptoms of scurvy. Effervescent vitamin C may also be useful for:

• Avoid and combat the purple marks that arise on the skin even in small lesions;
• Accelerate muscle recovery in people who practice physical activity and athletes, helping in muscle hypertrophy;
• Strengthen the immune system, preventing flu and colds;
• Strengthen cartilage because it promotes the synthesis of collagen in the body, preventing the weakening of the joints.

However, healthy individuals usually do not need vitamin C supplementation, since it can be easily acquired through food.

How to keep vitamin C in Food

To keep vitamin C in food it is important not to leave fruits such as strawberry, papaya, kiwi or orange without skin in contact with the air and exposed to light for a long time since these factors will decrease the vitamin C present in the food.

So when making orange or pineapple juice, it is important to place it in the fridge in a dark and covered jar to prevent the contact of the juice with the air and the light of the refrigerator causing it to lose its vitamin C content.

In addition to this, vitamin C dissolves in water when cooking foods such as broccoli, kale or paprika, and decreases its concentration decreases when the food is exposed to high temperatures.