Vitamin C Foods


All of us have heard about the benefits if vitamin C foods. But there are still many questions related to that vitamin itself. For example, which fruits and vegetables are rich in vitamin C? What is the recommended daily intake of that vitamin? What happens if we consume too much vitamin C? What are the symptoms of a deficiency?  

These are the most common questions asked every day by many people who want to know more about the importance of vitamin C in our lives.

Before mentioning high vitamin C foods, it is important to know that the recommended daily intake of vitamin C is no more than 90mg in adults. If we consume more than 90 mg a day, the body eliminates that excess throughout the urine. This is because our body doesn't store Vitamin C.


Is it possible to have problems if we consume too much of this vitamin? 

The answer is yes, it is. However, it is not common. Too much vitamin C in our bodies can cause problems, for example, kidney stones, intestinal and stomach irritation, and may lead to more serious complications. To avoid problems, just read the labels of the products to know the amount of vitamins.

Vitamin C is beneficial because it helps to absorb calcium and calcium is necessary to have strong and healthy bones. Also, it is a great antioxidant and it can help to prevent infections, too. There are many fruits and vegetables that are rich vitamin C foods. 

Fruits like oranges, apples, grapes, bananas, pineapples, strawberries, pears, papaya, kiwi, grapefruit, lemons, and watermelon are a good source of vitamin C. To give you an idea, you can eat 1 orange or 8 ounces of orange juice, which has 66 mg approximately. 

Banana, papaya, apple and lemons


And of course, you can find that vitamin in vegetables, too. Vegetables like the following: potatoes, carrots, beets, bell peppers, broccoli, spinach, avocados, tomatoes, asparagus, cauliflower, cabbage, celery, and zucchini, for example.

Potatoes, tomato, carrot, avocado


Vitamin C deficiency symptoms

When we do not consume enough of it, we can develop one or more symptoms as a consequence of a lack of this vitamin. The most common are bleeding gums, cavities, loose teeth and other dental problems; anemia, depression, irritability, and lack of energy. There is also possible to develop extreme fatigue and weakness.


Food tips

Potatoes are a good source of vitamin C. They have 30% of the recommended daily amount of the vitamin. It is important to consider the best cooking method to avoid loss of vitamins. When cooking a potato, it is best to bake, boil or steam it. This is because when you fry, roast or grill a potato, the temperature is hot enough to destroy most of the vitamin C. This is why fried potatoes and potatoes chips are not a good source of vitamin C foods. However, if you leave a potato in the freezer for a few days, the loss of vitamin C will not be greatly significant.

A good addition to your breakfast could be the following: mixed fruit salads, preferably with oranges, grapefruits and pineapples. Or strawberries with kiwi slices sprinkled with some crushed dried peppermint leaves. But if you don’t like to eat fruits in the morning then drinking orange, grapefruit, pineapple or grape juice is a good idea.

For lunch or even dinner you could prepare: baked, boiled, or steamed potatoes with other vegetables. Also potatoes with some grilled turkey or chicken. Occasionally you could eat your favorite pasta with broccoli and chopped bell peppers. And try incorporating fruits as a snack as well.


Consult your doctor before considering any supplement or if you are thinking about making changes to your diet.










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