There nature throughout the year it gives us different foods to meet the needs of our body. Winter is the classic period of flu and colds, a time when you need to fill up on fruit and vegetables ad high in vitamin C.
There C vitamin or ascorbic acid in fact it is a powerful antioxidant which helps fight oxidative stress, stimulates collagen production on the skin and in the bones it improves the tone and firmness of the epidermis. Helps absorb iron content in food, to prevent the risk of cardiovascular disease and, by balancing the levels of Vitamin E, plays a fundamental role in tissue repair.
In short, according to experts, make sure the right dose of this vitamin is essential for staying healthy. And, especially in this period, taking it on a daily basis makes it a precious ally in to prevent and combat seasonal ailments.
There recommended daily dose is 60/80 mg for children and to 90 mg for adults. A separate chapter for smokers, who, to counteract the oxidative stress caused by smoking, should take it a portion equal to approximately 135 mg. The best way to take it is through a balanced and varied diet.
10 foods rich in Vitamin C
Our body is unable to produce it: the best way to find it is through a balanced diet. There main source of supply I'm there fresh fruit and vegetables, with different concentrations depending on the variety. Here are the 10 richest varieties of vitamin C.
It's a tropical fruit cultivated in Central America, especially Brazil, Colombia, Mexico and Venezuela. With us it is not easy to find, it can be found in some stores in large retailers, but not all year round; it is available all year round instead ethnic shops. In Italy the plant is mainly grown in Sicily, from the end of October until the middle of December. It Contains quadruple of vitamin C of an orange namely 228 mg per 100 grams. Just eat the fruit, wedges, peeled and seeded to make sure 126 mg of ascorbic acid.
2 black currant
The blackcurrant berry (or Ribes Nigrum) is very rich in vitamin C, in a more stable form than that of citrus fruits, i.e. 200 mg per 100 grams.
It is enough one a day to ensure the daily requirement of vitamin C, that is 80 mg. If you eat a kiwi, take a larger amount than you would have taken with a lemon, a pepper or an orange. (recipes with kiwi)
The concentration of ascorbic acid varies by color. Those Detective stories have the highest concentration (184 mg per 100 g). A little less for peppers greens, which they provide 151 mg per 100 grams.
5 Spicy chillies
The green ones have avery high concentration of vitamin C: 242.5 mg per 100 grams. Those red contain 144 mg per 100 grams. A single chilli pepper contains 65 grams, so it would be sufficient to use it for season the dishes daily to ensure the daily dose registered mail.
6 Thyme and parsley
These spices I am suspiciously one vitamin mine. The thyme is the one that contains the greatest amount of vitamin C (1.6 mg each teaspoon). The parsley It provides 133 mg of vitamin C per 100 grams, 5 mg spoonful and 13.3 mg every 10 twigs.
7 Dark green leafy vegetables
High concentrations of ascorbic acid can also be found in green leafy vegetables, primarily il cabbage and the watercress, varieties that boast a high concentration of vitamin C, with 120 mg per 100 grams and 69 mg per 100 grams respectively. (10 recipes with cabbage)
8 Broccoli and cauliflower
The former contain 89 mg of vitamin C per 100 grams. Raw cauliflower, on the other hand, contains 46 mg per cup. Their "cousins", i Brussels sprouts contain four times of vitamin C (97 mg for a cup). (recipes with broccoli)
In addition to being delicious and also loved by children, they provide a good amount of vitamin C, 59 mg per 100 grams.
100 grams of orange juice bring 44 mg of vitamin C, a much lower proportion than what would be obtained by consuming 100 grams of guava or black currant. These citrus fruits have the advantage of being able to be transformed into juice and therefore of can be consumed in higher quantities than other foods.
A "delicate" vitamin
Ascorbic acid is one very delicate water-soluble molecule. Contact with theair and the light tends to decrease its concentration in a food, as well as the temperature. It is important to consume raw and fresh fruit and vegetables as soon as possible after harvest. If you squeeze oranges, the juice should be consumed immediately, otherwise you risk drinking a juice that is almost completely nutrient-free. The fresh spinach stored for a week in the fridge they lose about 20% of vitamin C.
Cooking also causes one rapid oxidationtherefore the ideal is always to consume raw or almost raw foods rich in vitamin C. If you really can't eat them raw, it's best to cook them quickly and steam.
October 11, 2016
updated in February 2020
by Barbara Roncarolo
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