You need to eat more foods with vitamin C.
Unfortunately, vitamin C does not accumulate in the body, and dissolves in water and is expelled in one day. But it is absolutely essential for our health: strengthens the immune system, fights free radicals, helps iron absorption and is involved in the development of anti-stress hormones. It is especially important during the change of seasons when colds or flu can take literally anywhere. How can we get your daily dose of the miracle vitamin.
The daily requirement of vitamin C in an adult – 45-70 mg. for Pregnant and lactating women, often suffering from anaemia, you need a little more – from 70 to 100 mg. older Children will require 40 to 50 mg of vitamin and babies enough 30-35 mg. Refer to these numbers, making a day diet.
1. Rose.
Contrary to popular stereotype, the leader in content of vitamin C is not a lemon, and rose. Moreover, dry fruits it number is much higher than in fresh: 1200 mg/100 g vs 470 mg. Want to quickly replenish the nutrients? Drink a Cup of tea!
2. Sweet red pepper.
This product is second on the vitamin hit parade. The content of vitamin C in 100 g pepper – 250 mg, so do not be amiss to treat yourself to a fresh salad, or to eat the peppers as a snack.
3. Black currant and sea buckthorn
Bronze medal in our ranking of products have sea buckthorn berry and blackcurrant 100 g containing 200 mg of vitamin C. Close for the winter jam, drink tea and enjoy good health: colds will pass you.
4. Parsley
150 mg of vitamin C per 100 g parsley – also a excellent indicator so it will fit not only for decorating festive dishes, but for full human consumption. Besides, parsley raise hemoglobin, freshens breath and normalizes blood pressure.
5. Brussels sprouts
In 100 g of Brussels sprouts contains 120 mg of vitamin C. If you rarely use this product – please reconsider your decision, because it is not only useful but also very tasty. Brussels sprouts can be added to salads, soups, stews and other popular dishes.
6. Fresh dill
Fragrant green dill contains 100 mg of vitamin C in 100 g of product. In dried or frozen form, though it is less useful, but also will bring your body a favor. Feel free to add dill to salads, soups and sauces, sprinkle them over the potatoes and strengthen your immune system.
7. Kiwi
Sweet and sour fruit not for nothing included in the diet of Ukrainians: in 100 g kiwi fruit contains up to 90 mg of vitamin C. unlike parsley, Brussels sprouts and rose hips, kiwi are very fond of children, and hence their vitamin a reserves will be replenished without the vagaries and tears.
8. Cauliflower
Another kind of cabbage, which contains decent amounts of vitamin C (70 mg/100 g). Cauliflower can be steamed, baked, fried in batter, marinate and cook. But remember: heat treatment affects the vitamins, and the best would be only slightly scald the vegetable in boiling water.
9. Oranges, strawberries, strawberries
Finally it’s time for the usual citrus 100 g of orange contains 60 mg of vitamin C. the Ninth position of the ranking have divided the fruit with your favorite spring berries: strawberries and wild strawberries. Combining these ingredients with kiwi, you’ll get a real vitamin bomb, which, by the way, very tasty in a salad.
10. Spinach, horseradish
Surely you remember the cartoon about the sailor Papaya, who was eating spinach and become strong. Perhaps the same fate awaits you, because in 100 g of spinach contains 55 mg of vitamin C. don’t like spinach? We can offer you a domestic analogue – hell, which put the same amount of vitamin.
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