Foods rich in vitamin C: Sources of health for your body

Foods rich in vitamin C: Sources of health for your body

Vitamin C, or ascorbic acid, is an important element for maintaining human health. It performs many functions in the body, including strengthening the immune system, improving skin health, helping to heal wounds, and fighting oxidative processes. Since the body cannot produce this vitamin on its own, it is important to include foods rich in ascorbic acid in the daily diet. Which foods contain the most vitamin C? Let's take a look at the best sources of this important vitamin.

First of all, citrus fruits should be singled out among the leaders in terms of vitamin C content. Oranges, grapefruits, tangerines and lemons are excellent sources of ascorbic acid. For example, a medium orange contains about 70 mg of vitamin C, which provides about 78% of the daily value for an adult. Citrus fruits are not only rich in vitamin C, but also have a high content of antioxidants that help protect cells from damage.

In addition, bell peppers are known to be another powerful source of vitamin C. Only 100 g of red bell pepper can contain up to 200 mg of ascorbic acid, which is several times higher than the daily norm. Red and yellow pepper varieties are especially rich in vitamin C, while green peppers contain much less vitamin C. Bell pepper is also low in calories and is an important component of many salads and dishes.

Berries are no less useful. Blackcurrants, strawberries, raspberries and blueberries are rich in vitamin C. 100 g of black currant can contain up to 200 mg of this vitamin, which is also a very high figure. Strawberries, in particular, are an excellent source of ascorbic acid, from 100 g of berries you can get about 59 mg of vitamin C. Berries are also rich in fiber and antioxidants, which contribute to the overall strengthening of the body.

Those who do not like fruits should pay attention to vegetables. Broccoli, kale and spinach are excellent sources of vitamin C. 100 g of broccoli contains approximately 90 mg of ascorbic acid, which is about 100% of the daily norm for an adult. Spinach is also an important source of this vitamin, although its content per 100 g varies from 28 to 50 mg, depending on the method of preparation.

Among other important sources of vitamin C, it is worth mentioning kiwi. This exotic fruit delicacy contains a large amount of ascorbic acid - just one medium-sized fruit can provide the body with up to 70 mg of vitamin C. Kiwifruit also has many beneficial micronutrients, such as potassium and magnesium, making it an excellent addition to the diet.

And, of course, you can't forget about rose hips. This plant is traditionally used to prepare teas and infusions, and its fruits are a real treasure for the body, because 100 g of rose hips contain up to 1250 mg of vitamin C, which is more than 10 times more than citrus fruits. This concentration makes rosehip one of the richest plants in ascorbic acid.

Therefore, to provide the body with sufficient amounts of vitamin C, a variety of fruits and vegetables should be included in the diet, such as citrus fruits, bell peppers, berries, broccoli and kiwi. These products will not only improve immunity, but also have a positive effect on the general state of health, maintaining the elasticity of the skin and reducing the risk of developing diseases.