Vitamin C, or vitamin C, is one of the elements that the body needs to strengthen immunity and improve general health, as vitamin C plays a role in the formation of blood vessels, cartilage, muscles and collagen in the body, and is considered a vital element in participating in the healing process of wounds.
It is important to know that the recommended amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams
, and because the human body does not produce vitamin C, it is important to obtain it from foods and foods rich in it, and this vitamin is also available as a dietary supplement to be taken orally. It is sold in pharmacies and commercial centers.
Be careful not to overdo it, as it can cause diarrhea, nausea, and stomach cramps
Severe deficiency of vitamin C causes scurvy, which is linked to the lack of collagen formation, which causes anemia, bleeding gums and loose teeth.
Vitamin C is also a water-soluble vitamin and therefore the body does not store it in a large amount, as the excess of it is eliminated during urination, and therefore the body needs this vitamin daily in order to maintain general health.
Foods that contain Vitamin C Foods rich in Vitamin C
There are many foods that contain vitamin C, we will now mention the most prominent of them:
All kinds of pepper
All types of pepper contain significant amounts of vitamin C, as 100 grams of pepper gives approximately 140 milligrams of vitamin C, and it may reach even higher if the pepper is yellow, a percentage that far exceeds what oranges or other fruits can provide us. Citrus types.
Moreover, chili peppers are rich in capsaicin, the compound that gives peppers the spicy taste, which contains anti-pain and anti-inflammatory substances. This is why peppers are considered one of the best vegetables to include in your daily meals.
To ensure a healthy diet, it is important to add pepper to salads and some types of food as desired.
Parsley is usually used in small quantities and in certain foods, although it contains a not insignificant amount of vitamin C, as 100 grams of parsley contains about 133 milligrams of this vitamin.
Parsley is also an important source of vegetable iron, and helps treat and prevent anemia, in addition to containing vitamin C, which facilitates the process of absorbing minerals in the body, so parsley is an essential option.
It should always be added to dishes and salads.
It is often recommended to eat this type of fruit for people with vitamin C deficiency, as it works to repair this deficiency, in addition to enhancing immunity and fighting infection.
One medium kiwi contains about 70 milligrams of vitamin C, which meets about 79 percent of the recommended amount.
If we look at the amount of vitamin C in a kiwi and an orange, we find that they are similar, but the size of a kiwi is smaller than the size of an orange, and therefore it is easy to eat two kiwis and get twice the amount of vitamin C.
Kiwi also contains fiber, flavanoids, and carotenoids that help protect cells.
These beautiful red berries contain a higher percentage of vitamin C than those found in oranges
One cup of strawberries contains 89 milligrams of vitamin C, which is 99 percent of the recommended amount
Strawberries contain a diverse mix of vitamins and beneficial nutrients such as: vitamin C, manganese, flavonoids, folate and antioxidants.
Broccoli is a delicious vegetable rich in vitamin C, as one cup of broccoli gives the required amount for the daily requirement of this vitamin.
One cup of cooked broccoli contains 102 milligrams, or 113 percent of the RDI
Broccoli also helps improve the body’s immunity, reducing the risk of heart disease, cancer, and infections.
Lemon is one of the most citrus fruits that contain a high amount of vitamin C. A whole lemon with the peel contains approximately 83 milligrams of vitamin C, or 92 percent of the recommended amount.
Therefore, lemon is one of the famous and excellent recipes for flu symptoms, and lemon also contains antioxidants that increase the health and activity of the body, and improve the performance of blood circulation.