Vitamin C is a water-soluble vitamin present in the fruits and vegetables. This vitamin participates in many biological processes. It’s important for the synthesis of collagen and carnitine, and also for metabolism of fatty acids. He is one of the strongest antioxidants between vitamins that are soluble in water. The vitamin C is known for scurvy, a disease caused by its deficiency in the body.
Has a crystalline structure and is very sensitive and rapidly inactivates the crumbling action of light, moisture, air, heat (heat-labile). Continuous intake of vitamin C is necessary because it can be stored in the body for longer. Since it is water soluble, entered excess will be excreted, and the body will quickly need new amounts.
Has several important roles in the human body:
- It affects the growth of connective tissue and teeth
- plays a role in the synthesis of steroid hormones
- stimulates the release of adrenaline and noradrenaline from the core of the adrenal gland
- has antioxidant capacity or participates in the removal of free radicals
Also important for bone health, and without it, the body can not take iron and certain proteins essential for the health of veins, ligaments, and tendons.
Signs that the body lacks vitamin C:
- 1. Constant feeling of mental and physical exhaustion.
- 2. Changes of mood accompanied by gratuitous anger and anxiety.
- 3. Drop immunity which is why the body can not fight viruses, bacteria, and other bad microorganisms that cause infections and allergies.
- 4. Bleeding gums, decay, and discoloration of teeth.
- 5. Creation of bruises on the body without any justifiable reason.
Health problems related to a vitamin C deficiency can get much worse over time, and may lead to some serious health issues. Long-term problems from low levels include:
- Gallbladder disease
- High blood pressure
- Certain cancers
The daily dose, which is recommended to be entered is 90 mg for men and 75 mg for women. The intake of this vitamin is really important, so we separated ten richest sources of vitamin C.
Guava – 100 grams of this fruit contains only 228 milligrams of vitamin C and 56 calories. You can consume it fresh or as part of a fresh cocktail.
This fruit goes to one of the richest in vitamin C. One kiwi medium size has about 70 milligrams of vitamin C and 46 calories. It is recommended to be consumed raw or in addition to any dessert.
3. Red Pepper
Red peppers contains 100 grams of fresh sliced red peppers has 184 milligrams of vitamin C and 20 calories. If you are cooking, the amount of vitamin C is reduced to 116 milligrams.
An orange medium size contains about 70 milligrams of vitamin C and 62 calories. Although many expected that orange will be topped up, there are richer sources of this vitamin.
5. Green pepper
Besides the red and green peppers is considerably rich in this vitamin. 100 grams of chopped mild green peppers has 80 milligrams of vitamin C and only 15 calories while cooked has 51 milligrams.
Grapefruit is a low-calorie fruit, so in 100 grams has 40 milligrams, and 32 calories.
7. Juice from freshly squeezed vegetable
Drinking fresh vegetable juices provides a large number of nutrients. In juice of tomatoes, vitamin C is present at 50 mg in 150 ml and this amount of juice contains 34 calories.
Apart from being rich in fiber and antioxidants, strawberries are rich in vitamin C containing a quantity in 100 grams is 59 milligrams. The same quantity of strawberries contains 32 calories.
Another vegetable that is also rich in vitamins is cabbage. It contains 36 milligrams. 100 g fresh cabbage has 25 calories. Also cabbage is very rich in vitamin K.
A quarter of a melon of medium size contains 47 milligrams of vitamin C and 50 calories.