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Everything has been said about the wonderful vitamin C, in principle because it is one of the nature’s most powerful antioxidants and that is associated in principle with exceptional qualities to protect the immune system. It is a water soluble vitamin that helps in absolutely everything; from iron absorption to collagen production. And of course, plays a key role in preventing disease and infection. The truth is that derived from the Covid pandemic, every day more people are interested in increasing the intake of vitamin C in the diet. The good news is that being a vitamin that the body does not produce on its own, It is found in a wide variety of foods that also promote good health due to their nutrient density. Based on this, we set about compiling 5 daily ways to consume more vitamin C through diet.
Vitamin C, it is also known as L-ascorbic acid and it is one of the most essential nutrients for the body to function properly. Therefore, one of the most important nutritional and health measures is to get enough vitamin C through your diet: the ideal is to ensure the consumption of between 75 and 100 milligrams per day.
There are many aspects to mention about the fundamental role of vitamin C in the body. In principle, it is a powerful antioxidant, which has the ability to combat compounds known as free radicals that can cause damage to the body: they contribute to inflammation, heart and chronic diseases, as well as other health conditions. Vitamin C is also important for the production of collagen, which is a key component for healthy skin. Therefore it is a nutrient that helps the skin to repair itself after injury and, in general, to maintain its flexibility.
Scientific research does not lie, for years it has been proven that the high antioxidant power associated with vitamin C is of great help in the prevention of most chronic conditions, such as certain types of cancer, cardiovascular diseases and more . What’s more, Its strong antioxidant properties are a powerful immunity booster.
How to increase the consumption of vitamin C?
The first thing we have to say is that the best source of vitamin C comes from different types of food and this in principle is fruits and vegetables. Therefore, the most important recommendation is simply to increase the consumption of certain foods, in addition to integrating them into the diet will provide a lot of flavor, colors and nutrition. They are associated with benefits to improve physical and mental performance, improve energy levels, improve mood, and promote a healthy weight.
1. Increase the consumption of red peppers
By simply integrating red peppers into your daily diet, you will be transforming your vitamin C intake for the day. For more context: just half a cup of raw red bell pepper contains 95 milligrams of vitamin C. It is well known that red bell peppers are one of the highest in vitamin C fruits per serving, plus they are light, low in calories, and crunchy. The most advisable thing is to integrate it raw in salads, since cooking it can decrease its contribution of vitamin C and its impact will be less relevant.
2. One citrus fruit a day
Of course, it is well known that citrus fruits are the most obvious source of vitamin C. The best recommendation to increase your consumption is to integrate the intake of whole fruits, for example in a single medium-sized orange you will get 70 mg of vitamin C Practically the recommended intake per day! The same thing happens with delicious and juicy variants such as mandarins and grapefruit, they are ideal as table fruit and healthy snack. And they also dress wonderfully all kinds of dishes, they are a great complement to ceviches, salads and desserts. In addition, they are the perfect fruit to combat cravings for sweet foods, they are hydrating, have cleansing properties and naturally promote a healthy weight.
3. Kiwi, the perfect snack
Kiwis are a true nutritional treasure, which cannot be missing from any healthy diet. They are full of benefits, they are related to great qualities to increase the production of serotonin and that is why they are vibrant and improve the quality of sleep. In addition, they are one of the most powerful antioxidants in nature, their vitamin C content is impressive: in a medium piece you will get around 64 mg and the best of all is that it only contributes 42 calories.
4. Eat more cruciferous vegetables
In recent months everything has been said about cruciferous vegetables, the reality is that they are incredibly dense in nutrients and are associated with great anti-cancer properties. Plus, they’re generous, filling, filling, and packed with vitamins, minerals, and antioxidants. Variants like broccoli, Brussels sprouts, cauliflower and cabbage all stand out for their exceptional vitamin C content. Integrating them into the daily diet absolutely benefits the entire organism, boosts the immune system, benefits weight loss and is a very safe snack to avoid blood glucose peaks. For more context: in half a cup of broccoli you will find around 40 milligrams of vitamin C. Not bad!
5. A good reason to eat potatoes
In recent months everything has been said about the consumption of potatoes in the diet, mainly because of its carbohydrate content; the reality is that these are myths and in fact potatoes are a great dietary addition. They are satiating, have immense versatility and are packed with nutrients. They are an extraordinary source of vitamin C, in addition to other essential nutrients for the proper functioning of the body. On average, a small potato (150 grams) provides us with approximately 15% of the recommended daily dose of vitamin C. Integrating them into the daily diet makes them act as a powerful antioxidant that supports immune function and fight the damage caused by oxidative stress.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.