Vitamin C, also called ascorbic acid, is a water-soluble vitamin, which is stored in the body in very limited amounts and is excreted through the urine. Therefore, it is a good idea to include them in your daily diet.
According to the Langone Medical Center of the University of New York (USA), the main foods that contain vitamin C are strawberries (95 mg / cup), papaya (85 mg / cup), kiwi (70 mg / piece) , orange (70 mg / piece) and mango (45 mg / cup). As for vegetables, raw peppers -red or green-, broccoli and kale are also rich in this vitamin. Avocado (24 mg / piece) and artichoke (30 mg / piece) are somewhat further away.
Fruits and vegetables are the best food sources of vitamin C. According to the Office of Dietary Supplements (ODS), the recommended daily allowance of vitamin C for adults is:
– 90 milligrams (mg) for men
– 75 mg for women
– 85 mg during pregnancy
– 120 mg during lactation
– Additional 35 mg for people who smoke
Some experts believe that we should consume much more than the recommended daily amount for good health. One study suggests that 200 mg a day is an optimal amount for most adults.
Does cooking affect vitamin C?
Cooking can reduce the amount of vitamin in fruits and vegetables. To lose the least amount of vitamin C, the National Institutes of Health recommends steaming or microwave cooking these foods. To get the most vitamin C, we should eat a good variety of raw fruits and vegetables every day.
Why is vitamin C important?
Vitamin C is an antioxidant. Protects the cells of the body from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to disease, including cancer. This vitamin also plays a key role in almost every tissue in the body. Without vitamin C, the body cannot make collagen, a protein that is necessary to build and maintain healthy bones, joints, skin, and digestive tract tissues.
Vitamin C is an important part of the immune system, defending it against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other diseases.
Vitamin C deficiency can lead to a condition called scurvy.
A vitamin C deficiency, or scurvy, can cause:
– joint pain
– bleeding gums
– fatigue
– problems with wound healing
– depression
– tooth loss
Do you avoid a cold?
Remember that the body cannot make vitamin C on its own. It does not store vitamin C. Therefore, it is important to include many foods that contain vitamin C in the daily diet.
For many years, vitamin C has been a popular home remedy for the common cold . Research has shown that for most people, vitamin C supplements or foods high in vitamin C do not reduce the risk of getting the common cold. However, people who take vitamin C supplements regularly may have slightly shorter colds or somewhat milder symptoms. Mind you, taking a vitamin C supplement after a cold doesn’t seem to be helpful.
