Vitamin C is one of the essential nutrients needed to maintain a healthy immune system, so it’s important to make sure you include enough sources of vitamin C in your diet. But in addition to supporting our immune systems, vitamin C performs other functions to ensure that we stay healthy.
According to dietician Helen Bond, vitamin C has a key role to play in the production of collagen (a component of our blood vessels, bones, cartilage, gums, skin, and teeth), so it’s vital in helping with wound healing. wounds.
“It’s also necessary for our nervous system, helping to support and strengthen our immune system, and as an antioxidant, it helps scavenge free radicals that damage cells,” he adds.
A lack of vitamin C can lead to scurvy, “a condition that is virtually unheard of these days,” according to Bond. He adds that vitamin C deficiency is very rare in the US and most age groups can get enough from their daily diet. The newspaper RDA (opens in a new tab) (Recommended Dietary Allowance) of vitamin C for adults is 90 mg for men and 75 mg for women.
What about vitamin C supplements? Bond warns that large amounts of vitamin C (more than 1,000 mg/1 g per day) can cause side effects such as stomach aches, diarrhea, and flatulence, but you’re more likely to get this amount by taking supplements.
“Symptoms usually go away once you stop taking the supplements,” she says. “You should be able to get all the vitamin C you need from a varied and balanced diet. So if you take vitamin C supplements, don’t take too much, as it could be harmful.”
It also says that there is “very little evidence that vitamin C supplementation prevents colds or speeds recovery” and, to that end, “it is even more important to focus on enjoying a balanced and varied diet, including plenty of rich foods.” in vitamin C. foods”.
1. Oranges (and other citrus)
These brightly colored fruits are famous for their vitamin C content. In fact, an orange contains an amazing 87mg (opens in a new tab) of vitamin C: more than 100% of the recommended daily amount for women.
Oranges also contain flavonoids, a type of antioxidant. These help protect the body from damage caused by free radicals in the body. Free radicals can be produced in the body thanks to external factors such as pollution, chemicals and ultraviolet light.
Other citrus fruits like lemons, limes and satsumas also contain healthy levels of vitamin C. Just 100g of grapefruit contains around 37mg (opens in a new tab) of vitamin C, while limes contain 29mg (opens in a new tab) per 100g. Lemons are a good source of vitamin C, which contains around 53mg (opens in a new tab) per 100g.
Just one medium potato, weighing around 240g, contains a healthy 42mg of vitamin C, about half of the RDA for vitamin C. In addition, the skin of the humble potato also contains minerals including magnesium and potassium. Potassium has been shown to help with heart health.
Potatoes are also a good source of fiber, which can aid digestion.
However, it is worth noting that potatoes do not contribute to the recommended intake of five servings of fruits and vegetables per day, while sweet potatoes do.
A 100 g serving of strawberries contains 59mg (opens in a new tab) of vitamin C, which is two-thirds of the RDA of vitamin C for men.
This sweet fruit is packed with antioxidants, particularly anthocyanin and quercetin, which are said to help protect against heart disease. There is also fiber and potassium in these tasty little fruits.
Other berries like raspberries and blackberries also contain healthy levels of vitamin C.
Broccoli, a cruciferous vegetable, contains an amazing 89mg (opens in a new tab) of vitamin C, which is well above the RDA for vitamin C for women.
In addition to this, broccoli actually contains some protein that is necessary for muscle growth, as well as a host of other processes that take place in the body; 1 cup provides about 3 g (opens in a new tab) of protein, which is low, but surprising for a green vegetable.
Vitamin K is another nutrient found in broccoli; This vitamin helps with blood clotting and supports bone health.
Just one kiwi contains a healthy 56mg (opens in a new tab) of vitamin C, more than half of the recommended daily dose of vitamin C.
Considering that kiwis are smaller than oranges, a similar weight of kiwi to orange contains a similar amount of vitamin C. It is the skin of kiwis that also contains vitamin C. You may want to opt for a soft kiwi. if you plan to eat the skin; could be a bit nicer!
Kiwifruit also contain fiber, to support healthy digestion, as well as many antioxidants.
It is often confused with a vegetable that contains 100 g of tomatoes 27mg (opens in a new tab) of vitamin C, which is about a third of the RDA for men.
Tomatoes also contain a large amount of lycopene (opens in a new tab) — this antioxidant is what gives tomatoes their red hue. It is said to be good for supporting the heart.
A green leafy vegetable that contains spinach 28mg (opens in a new tab) of vitamin C per 100 g, which is just under a third of the RDA of vitamin C for men.
However, this is not the only nutrient contained in spinach. It is full of vitamin K and calcium, both of which support bone health. In addition to this, there is a lot of iron in spinach, which is necessary for the production of red blood cells in the body. These red blood cells carry oxygen, providing us with energy.
Another cruciferous green vegetable, 100g of cabbage contains 37mg (opens in a new tab) of vitamin C, half of the RDA for women and more than one-third of the RDA of vitamin C for men.
Cabbage also contains fiber as well as vitamin K which strengthens the bones. The potassium in cabbage also contributes to heart health and helps maintain healthy blood pressure levels.
9. Black currents
These small berries contain more than 122mg (opens in a new tab) of vitamin C per 100g, according to studies. This is well above the RDA for both men and women.
Black currants are also packed with antioxidants, as well as omega-6s, which are necessary for heart health. Studies (opens in a new tab) have shown that black currants can help decrease the chances of cardiovascular diseases, as well as brain and eye diseases.
This article is for informational purposes only and is not intended to offer medical advice.