There are many fruits and vegetables that are rich in vitamin C, but only some contain really impressive amounts. Vitamin C is important for the body, it acts as a powerful antioxidant.
Fruits and vegetables that are rich in vitamin C:
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| Fruits and vegetables that are rich in vitamin C |
Vitamin C plays an important role in the functioning of the immune system, neurotransmitter production, collagen synthesis and more. The necessary intake of vitamin C in the diet can be achieved by regular consumption of fruits and vegetables.
Content:
- What to know about vitamin C
- What amounts of vitamin C are recommended?
- Vitamin C rich fruits and vegetables
- Signs of vitamin C deficiency
What to know about vitamin C
Ascorbic acid, also known as vitamin C, is a water-soluble vitamin. This means that it dissolves in water and reaches the tissues of the body, but is not stored, so it must be added to the diet daily through food or supplements.
Even before its discovery in 1932, doctors recognized that something in citrus fruits could prevent scurvy, a disease that killed up to two million sailors between the years 1500 and 1800. Even today, it is known that citrus fruits are rich in vitamin C.
Vitamin C plays a role in infection control and wound healing and is a powerful antioxidant that can neutralize harmful free radicals. It is necessary to produce collagen, a fibrous protein in connective tissue, from different systems in the body: nerves, immune system, bone, cartilage, blood and others. Vitamin C helps in the production of several hormones and neurotransmitters.
What amounts of vitamin C are recommended?
The recommended daily dose for adults over the age of 19 is 90 mg per day for men and 75 mg for women. During pregnancy and breastfeeding, the amount increases to 85 mg and 120 mg per day, respectively. Smoking may deplete the levels of vitamin C in the body, so it is recommended that smokers take an additional 35 mg above the recommended daily dose.
Among body organs intestine has a very limited capacity to absorb vitamin C. Studies have shown that absorption of vitamin C drops to less than 50% when amounts greater than 1000 mg are taken. In healthy adults, an overdose of vitamin C is not toxic because once body tissues are saturated with vitamin C, Absorption decreases, and any excess will be excreted in the urine.
However, side effects are possible with consumption higher than 3000 mg per day. Diarrhea, kidney stones in people with existing kidney disease or a history of stones, increased levels of uric acid (a risk factor for gout), and iron overload in people with hemochromatosis may occur., a hereditary condition that causes an excess of iron in the blood.
Vitamin C Rich: Fruits and Vegetables
Kakadu plum is a native Australian superfood that contains 100 times more vitamin C than oranges. With up to 2,907 mg of vitamin C per 100 grams, it has the highest known content. Just one plum (about 15 grams) contains 436 mg of vitamin C, which is 484% of the RDA. Kakadu plum is among the fruits and vegetables richest in vitamin C
Acerola cherries. Just half a cup (49 grams) of red acerola cherries provides 825 mg of vitamin C, or 916% of the RDA. This is one of the fruits which is richest in vitamin C
One green chili contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper provides 65 mg, or 72% of the RDA
Yellow peppers - the vitamin C content of sweet or fat peppers increases as they ripen. One large yellow pepper provides 342 mg of vitamin C, or 380% of the RDI, which is more than twice the amount found in green peppers.
This is among the group of vegetables which is very rich in vitamin C
Black currants - Half a cup (56 grams) of black currants (Ribes nigrum) contains 102 mg of vitamin C or 113% of the RDI
Parsley - Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the RDA.
One cup of raw chopped spinach provides 195 mg of vitamin C, or 217% of the RDA
Kale is a vegetable from the cruciferous family. A 100-gram serving of raw kale provides 93 mg of vitamin C, or 103% of the RDA.
It also provides high amounts of vitamin K and the carotenoids lutein and zeaxanthin
Kiwi - A medium kiwi contains 56 mg of vitamin C, or 62% of the RDI
Broccoli is also a vegetable from the cruciferous family. Half a cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV
Brussels Sprouts - Half a cup of cooked cabbage provides 49 mg, or 54% of the RDA.
In the 17th century Lemons were given to sailors to prevent them from scurvy.
A whole raw lemon provides 45 mg of vitamin C, or 50% of the RDI
Strawberries - One cup of sliced strawberries (166 grams) provides 97 mg of vitamin C, or 108% of the RDI
A medium-sized orange provides 83 mg of vitamin C, which is 92% of the RDA
Signs of vitamin C deficiency
Vitamin C deficiency is rare in developed countries but can occur with a poor diet providing less than 10 mg per day for a month or more. In developed countries, situations with the highest risk of deficiency include people who do not eat fruits and vegetables and smoke or have long-term exposure to secondhand smoke passive and to drug and alcohol abuse. The following are the most common signs of vitamin C deficiency:
Scurvy, the disease characterized by a severe lack of vitamin C, has symptoms as a result of the loss of collagen that weakens the connective tissues:
Thus, resulting in spots on the outer skin causing bleeding and bruising from broken blood vessels
- Swelling or bleeding gums and possible tooth loss
- hair loss
- Fusion healing of skin wounds
- Fatigue, feeling sick
- Iron deficiency anemia caused by decreased iron absorption