Where is vitamin C found in foods and when is it best to consume it to increase its effectiveness? The best time of year to eat more foods rich in vitamin C is winter. During this period, we are especially vulnerable to seasonal diseases.
Although the cold plays only a minor role: the main “culprits” of coughs, colds and flu are pathogenic microorganisms, viruses and bacteria, and some of them actively multiply at low temperatures. In addition, our immunity weakens because we spend less time outdoors. As a result, we easily catch a cold and pass it on.
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Secrets to maximizing the effects of vitamin C
To avoid this, it is important to support the body's immune defenses. The first step in this is nutrition: choose foods rich in vitamin C, which is a key nutrient for the immune system.
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How to ensure a sufficient supply of vitamin C, which the body cannot synthesize and accumulate in large quantities, in order to protect itself from seasonal diseases as much as possible? In addition to taking vitamin C supplements (the recommended daily dose is 75 mg for women and 90 mg for men), the best way, according to nutritionists, is to get vitamin C through food.
Including foods rich in vitamin C in your diet is not difficult at all: delicious fruit and vegetable foods contain it in large quantities, as well as flavonoids that facilitate absorption. In addition, increasing the proportion of fresh seasonal fruits and vegetables in your daily diet provides numerous benefits, including for the skin.
Useful properties of vitamin C
- Supports immunity and protects against seasonal diseases
- Powerful antioxidant, prevents cell aging
- Facilitates the absorption of iron in the intestine and promotes the production of red blood cells
- Beneficial for the cardiovascular system, protects capillaries
- Supports healthy connective tissues, accelerates wound healing and prevents bleeding
- Participates in the synthesis of neurotransmitters and hormones (e.g. serotonin) and supports the nervous system
We've selected 12 foods rich in vitamin C that you can rotate daily. Unlike supplements (more than 1,000 mg of ascorbic acid can cause gastrointestinal upset), foods don't provide “excess” vitamin C. Cook them lightly or not at all, as vitamin C is heat-sensitive and is destroyed during cooking. Eat them raw or lightly cooked at a low temperature.
12 foods rich in vitamin C that you should eat every day
Hot pepper
Red pepper is a real vitamin C bomb: 100 g contains about 229 mg. It also contains vitamin A (retinol) with a cool anti-aging effect on the skin. Add it raw to pasta, meat, fish or salads.
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Sweet pepper
Red and yellow peppers are another great source of vitamin C: 100 g contains about 166 mg. Eat raw: cut into cubes for salads or into strips for hummus or guacamole.
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Blackcurrant (and other berries)
All berries, especially blackcurrants (≈180 mg per 100 g), are rich in vitamin C. Add to morning smoothies, Greek yogurt, or eat as a snack with nuts.
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Arugula
Add to salads, vegetables and fish, and in morning smoothies. Contains 110 mg of vitamin C.
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Spinach
Rich in magnesium and vitamin C (≈54 mg per 100 g), it is a real superfood against fatigue.
Lettuce salad
Classic salad for lunch (but not dinner) – contains 59 mg of vitamin C.
Guava
An exotic fruit from the tropics, rich in vitamin C (≈228 mg per 100 g), polyphenols and carotenoids. It has antioxidant, anti-inflammatory, antiviral and antibacterial effects.
Kale
For fans of healthy eating – 120 mg of vitamin C per 100 g. Use in salads, smoothies or juices.
Kiwi
Contains ≈85 mg of vitamin C per 100 g, as well as vitamin E, calcium and potassium. Improves digestion. Add to muesli or eat as a snack.
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Oranges (and other citrus fruits)
Classic: a medium orange has ≈75 mg of vitamin C, half a grapefruit has ≈39 mg. Drink freshly squeezed juices immediately to avoid oxidation.
Broccoli
Contains ≈89 mg per 100 g. Eat broccoli raw in salads with tahini, lemon and olive oil or quickly steam it, leaving it crunchy.
Brussels sprouts
Contains β-carotene, vitamins A, E and C (≈85 mg per 100 g). Slice thinly into salads or add a little Parmesan.
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Based on material from: Vogue.it