5 Foods Rich In Vitamin C

Vitamin C, also known as ascorbic acid, plays an important role in the body. This is the key to the immune system, helping to fight viruses and infections.

Vitamin C, also known as ascorbic acid, plays an important role in the body. This is the key to the immune system, helping to fight viruses and infections. In addition, it helps keep teeth and bones strong. Since it is a water-soluble vitamin, the body cannot store it. This means you need to replenish your supplies every day. The recommended dose is about 75 mg for women and 90 mg for men. Fortunately, it is found in many fruits and vegetables, so simply adding them to your daily diet is enough to avoid vitamin C deficiency.

1. Raw sweet red pepper

 

If you eat a couple of medium peppers a day, you will provide the body with as much as 190 mg of vitamin C. This is almost twice the daily value. Slightly less, namely 120 mg of vitamin C, is found in green peppers.

Peppers can be added to salads or appetizers. In addition, it can be used to prepare main dishes or sauces. The content of vitamin C, of ​​course, decreases after heat treatment, but still remains quite high.

 

Salad recipe with pepper and peas >>>

2. Tomato juice

 

A glass of natural freshly squeezed juice contains as much as 170 mg of vitamin C. For comparison, the average tomato has only about twenty milligrams. 

It can be served with main courses or appetizers, as well as taken as the basis for the preparation of sauces, dressings, stews. It's an affordable and easy option to get your daily vitamin C requirement.

 

Recipe for cold spicy tomato soup >>>

3. Orange juice

 

Orange juice will also be useful. One whole orange contains 70 mg of vitamin C, which provides about 78% of the daily value. A glass of juice raises this figure to 137%. Pretty good, agree? In addition, it is a good source of vitamin A and potassium. Other citrus fruits, grapefruit, tangerine and lime, will also provide you with vitamin C.

 

Step-by-step recipe for making orange sauce for pancakes and cottage cheese casserole >>>

4. Broccoli

 

175 grams of raw broccoli contains 81.2 mg of vitamin C, while steamed broccoli contains about 50 mg. This is pretty good, considering that broccoli can be used in salads or side dishes, added to pasta or stews.

 

Recipe for broccoli gratin with photo >>>

Brussels sprouts, cauliflower, and white cabbage are also excellent sources of the essential vitamin.

5. Pineapple

 

Approximately 165 grams of fresh pineapple pulp will provide you with 80 mg of vitamin C. This is almost 88% of the daily value. This sweet fruit also contains a digestive enzyme that helps break down food and reduce bloating. It also acts as an anti-inflammatory agent that helps you recover faster after hard workouts.

Pineapple can be served as a dessert, added to fruit salads, ice cream or smoothies, used in cakes or snacks.

Baked pineapple recipe for dessert >>>

Eating fresh fruits and vegetables rich in vitamin C every day is the way to health, disease prevention and well-being. Be healthy!