Importance of vitamins C
Vitamin C is a natural nutrient that plays a very important role in creating a healthy body. The powerful antioxidant of vitamin C has the ability to strengthen the bonds between tissues and prevent nasal congestion. This nutrient is also essential for the production of peptide hormones, tyrosine, dopamine and ATP. The body also needs to use vitamin C to absorb and treat other nutrients such as iron and calcium. Together with iron and calcium, Vitamin C can help the body fight off lead poisoning that is harmful to health.
In addition, vitamin C also contributes to bone, tendon, skin health. Vitamin C can also neutralize oxidative stress, reduce the risk of cancer and many other diseases. Not to stop here, this vitamin also plays an essential role in strengthening the immune system, helping the body eliminate free radicals and impurities harmful.
Vitamin C deficiency
Long-term vitamin C deficiency can cause rickets. This is a disease that affects the health of older people. Vitamin C deficiency can lead to:
– Bleeding gums
– Reduce wound healing rates
– The hair is dry, fibrous and damaged
– Easy bruising
– Nose bleeding
– Weight gain due to slow metabolism
– Raw, dry, dull and scaly skin
– The joints are swollen and painful
– Enamel teeth weak
#14 Best fruit sources for vitamin c
It is considered a fruit rich in minerals, especially vitamin C. An average guava can provide 125.57 mg equivalent to 200% of the daily vitamin intake. This exotic fruit also contains high fiber content can help a lot for the digestive system. Besides, guava also carries a high concentration of folic acid, manganese and potassium
These colorful pepper are one of the richest foods you can add to your meal. Bell peppers can be used to increase the attractiveness of your favorite pizza or pasta. They are helpful in reducing the risk of cardiovascular disease. An average bell pepper can provide 342 mg, equivalent to 570% of the daily vitamin C intake. Bell peppers can also prevent cataracts and blood clots. Most bell peppers contain high levels of vitamin C. However, yellow bell peppers contain the highest vitamin C content and then red.
A cauliflower diet can provide up to 46.5 mg of vitamin C, which accounts for about three quarters of the nutrient it needs. Cauliflowers are not only a food rich in vitamin C. It can also bring you more vitamins and minerals. In addition, cauliflower also helps in the supply of vitamin K, fiber and folate.
Whether raw or cooked, broccoli is a great source of nutrients. High levels of antioxidants in broccoli can help the body boost the immune system and prevent many diseases. A broccoli diet can provide 81.17 milligrams of vitamin C, which is enough to meet the daily intake of essential nutrients. This vegetable also contains low calorie content. One serving of broccoli is 30 calories.
This egg-shaped fruit has more vitamin C than orange. Eating one kiwi per day can give you 85mg of vitamin C. In order to maintain, preserve the full amount of vitamin C in kiwi, you should eat them alive. Use kiwi to lighten or make delicious dishes, desserts.
Pineapple has long been used to prevent stomach upset and reduce constipation. This fruit is also noted for its anti-inflammatory and healing properties. A slice of pineapple can provide the body with the necessary amount of vitamin C. In addition to being rich in vitamin C, pineapple also promotes bone growth, promotes cardiovascular health and reduces arthritis. This tropical fruit will become more palatable when you add them to the salad. You can also mix pineapple with chicken, shrimp.
This lively color contains very rich lycopene and antioxidants. However, tomatoes are also an excellent source of vitamin C. A medium-sized tomato can bring nearly half the recommended amount of vitamin C per day. Even dried tomatoes can help you get a lot of vitamin AC. A cup of dried tomatoes can provide 112 milligrams of vitamin C equivalent to 170 essential nutrients. Tomatoes are also a good source of vitamin C, K, potassium and iron. These nutrients in the fruit have the ability to fight prostate cancer, respiratory infections, skin cancer, occlusion arteries and other diseases.
Papaya is an excellent source of vitamin C. A papaya can provide 187.87 mg of vitamin C. This amount of vitamin C is nearly three times higher than the recommended daily amount. Papaya is very tasty and many colors can help the body more healthy. In addition, papaya is also fortified with vitamins A, B, K, calcium and potassium. Use papaya as a yogurt or add them to yogurt each day to get the delicious drinks.
Strawberry is a good fruit for health. Strawberries are often accompanied by lots of phytochemicals and nutrients such as fiber, folate and magnesium. The concentration of antioxidants in the mulberry can reduce stress, protect the heart, limit the amount of cholesterol lipoprotein. This delicious fruit can be added to the salad or as a vitamin or dessert rich in nutrients. A handmade diet can help you get the right amount of vitamin C. 100 g of strawberries will yield 98 mg of vitamin C with only 53 calories.
The delicious taste of the melon will make people hard to resist. Melons such as cantaloupe, watermelon carry very high vitamin C content. 1/8 cantaloupe can provide 34% of recommended vitamin C per day. Cantaloupe is a wonderful fruit that can promote lung health, reduce stress and prevent heart disease. In addition, melon helps the body prevent respiratory diseases and symptoms of vision loss. Watermelon can also provide 112% of the required vitamin C value. In addition to vitamin C, watermelon is also rich in vitamin A, potassium, and 19 calories. Eat regularly to get the great nutritional value it offers. You should preserve melon to avoid exposure to air to preserve its health benefits.
Mangoes are colorful and are a popular seasonal fruit. Mango contains a lot of vitamin A and minerals needed for the body. In addition, mango is an excellent source of vitamin A, B, C, fiber, copper and potassium. A medium-sized mango can bring 58 mg equivalent to 96% of daily value.
Citrus like orange, lemon and pomelo are the most abundant sources of vitamin C. These fruits, whether raw or processed, can help you get the vitamin C, A needed. Half a cup of pomelo juice can bring 70 mg of vitamin C, while orange juice supplies 93 mg. Citrus also comes with folic acid, B complex vitamins and potassium. An orange can carry up to 70 mg and a medium sized pomelo can provide 65 mg of vitamin C
Fresh peas are another good source of vitamin C. The peas are rich in protein and non-heme irons are particularly good for the diet. These types also help the body prevent the risk of cancer, exhaustion, macular degeneration and high cholesterol. 100 grams of peas provides 41 g of vitamin C.
This colorful food comes with many important nutrients and is a rich source of vitamin C. Sweet potatoes carry fiber content twice as high as potatoes. Sweet potatoes are rich in carotenoids, calcium, vitamin B6, manganese, vitamin C and E. Sweet potatoes are rich in beta-carotene – an antioxidant that can be converted into vitamin A in the body. A sweet potato diet can provide 65% of the vitamin C value and 700% of the daily vitamin A value.