Vitamin C, so present in citrus, is very popular in the flu season. Although it will not prevent you from contracting it, you can shorten its duration in addition to the intensity of the symptoms of this common condition, as long as you have consumed it before. In addition, it is important to consider that its consumption prevents some types of cancer and cardiovascular diseases, among other health benefits.
You may not be aware of all the vitamin C found in vegetables and fruits, which are perfect for the enjoyment and nutrition of the whole family. The best of the case is that there is no problem in exceeding its consumption, which according to the Mayo Clinic is 2,000 milligrams per day since the body is responsible for disposing of the excess. Look at everything you should eat to increase vitamin C levels and teach it to your children.
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Bell peppers can give you more than the daily requirement for vitamin C.
In addition to being delicious, bell peppers have a high percentage of vitamin C, exceeding the recommended daily dose. With just half a cup of paprika, whatever the color, you'll be consuming 106 percent of the suggested amount per person per day.
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Include broccoli among your essential foods.
Broccoli is a food rich in fiber, which is also high in vitamin C. Half a cup of this vegetable contains 57 percent of the recommended daily value, while raw is equivalent to 43 percent. As you well know, it is an excellent companion for your meals.
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Brussels sprouts are of great vitamin content.
In this list of foods rich in Vitamin C can not miss Brussels sprouts. Consume a half-cup serving to get 53 percent of the daily requirement. There are several ways to prepare them and take advantage of their tasty flavor, as you will see in different recipes.
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Cabbage is another food rich in vitamin C.
Cabbage has medicinal properties as well as great nutritional value. As for vitamin C, half a cup contains 31 percent of the daily value required for good health. Taste it cooked or raw and well washed in vinegar, using it as part of your salads, tacos, and other homemade recipes.
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Cauliflower is a great food for its nutrients.
With just half a cup of raw cauliflower, you will get 29 percent vitamin C, essential for optimal body function every day. There are several ways to eat it also cooked, gratin, or baked, the important thing is to know its properties and eat it with some frequency.
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Chili peppers are powerful in their vitamin C content.
If you are one of those who eat spicily, you will be happy to know that its vitamin C content is very high. A single pepper or chili covers 121 percent of what is required daily, so you can make it part of your favorite foods and become a seasoned chef.
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Grapefruit has 43 percent of the recommended daily vitamin C.
One of the quintessential fruits to obtain vitamin C naturally is the so-called grapefruit. Half of this fruit provides 43 percent of the amount needed for the day. Remember to consume it in juices, salads, or sliced for breakfast or snack.
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Guava reigns among powerful foods in its nutritional value.
The guava is miraculous if you take into account its great contribution of vitamins, such as C. In a cup of raw guava you will find 413 percent of the daily values indicated, making it a privileged food in every way. Enjoy it in different ways and fight diseases with this natural wonder.
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Kale is recommended for containing 89 percent of the daily dose.
Kale is another ideal food to obtain vitamin C through diet, for its contribution of 80 milligrams in a cup. It is better if you consume it raw since it keeps its properties intact. However, if you prefer to cook, combine it with other vegetables to accompany your meat or fish.
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Kiwi provides 71 percent of the recommended amount of vitamin C.
Half a cup of this exotic fruit has 70 milligrams of vitamin C. You can eat it raw, by washing it well and peeling it off, in a fruit salad, in smoothies, or even as part of your desserts, including tartlets or cakes.
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Lemons are an incomparable source of vitamin C.
Lemon is very popular for its medicinal properties because as you should know, it is a
an important source of vitamin C. We remind you that a lemon can contain 44.5 mg of
the same, so you should take advantage of its frequent use as an additive to soups, juices,
fish or salads. You can even make a good hot or cold lemonade,
according to your taste.
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Oranges are great allies for health.
Orange is another one of the pampered when consuming vitamin C. One of these medium-sized fruits provides 70 milligrams of the vitamin. If you are one of the people who prefer it in natural juice, 3/4 cup contains 103 percent of the suggested dose for each day.
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Mango is a delicious and very vitaminic fruit.
Speaking of fruits that have vitamin C, we come across the mango. A cup of the same raw contains 60.1 milligrams, so its sweet flavor is accompanied by great benefits. Consume it alone, with other fruits or in a smoothie, knowing that you are betting on your health.
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Papaya provides 106.2 percent of the recommended daily dose.
Papaya is a fruit that kids and adults love for its rich flavor. And the best thing is that it also contains vitamin C in abundance. Small papaya has approximately 95.6 milligrams of this vitamin. It is delicious to eat it in pieces, with honey and lemon or in a smoothie.
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Peas include a considerable amount of this vitamin.
Include peas on your shopping list, they provide 9 percent of the recommended value of vitamin C per day. Remember that combining it with other foods that include it, you will meet your goals, maintaining a suitable diet for you and your family. Look for recipes that include peas like pasta sauces, paella, chicken salad, or homemade soups.
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Potatoes provide 19 percent vitamin C.
In a medium-sized potato, you will find 17 milligrams of vitamin C, making it an excellent food. Maintaining the intention of eating healthy, choose to consume them boiled, mashed, steamed, or baked. Preferably prevent the potatoes from being fried.
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Spinach is known to be highly nutritious.
Vitamin C is present in fabulous spinach, at a ratio of nine milligrams per half-cup. It is good to consume them in tortillas, in rice or risotto, in the sauce for pasta or pizzas. Find a recipe for cream or spinach salad and take advantage of its nutritional properties.
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Strawberries provide 54 percent of the recommended vitamin C dose.
If you are a lover of strawberries or strawberries, you will celebrate that half a cup of this delicious fresh fruit provides 49 milligrams of vitamin C. You can eat it in desserts, fruit salads, smoothies, meringues or ice cream. Solitas is also very rich and perfect for a healthy snack.
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Sweet potatoes provide 65 percent of the recommended amount.
Sweet potato or sweet potato is a food rich in vitamin C, so a baked portion contains the 65 percent required per day. Another way to consume it is as puree or parboiled, as an accompaniment to your main meals. Even in some countries, it is eaten sweet.
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Tomato contains vitamin C and is a great antioxidant.
A medium-sized tomato contains 17 milligrams of vitamin C from the recommended daily dose. Being the king of sauces and salads, it is used very frequently in gastronomy. In general, it is usually a favorite of people of all ages.
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