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Vitamin C is one of the essential nutrients call for to maintain a sound resistant system , so it ’s important to control that you ’re including enough sources of vitamin one C in your dieting . But as well as supporting our immune system , vitamin C run other roles in ensuring we stay respectable .
grant to dietician Helen Bond , vitamin Chas a key role to play in makingcollagen(a constituent of our blood vessels , bones , cartilage , gums , skin and tooth ) , so it ’s vital for helping with wound healing .
“ It is also needed for our nervous system , helping to support and strengthen our immune system , and as anantioxidant , it helps mop up cell damage free group , ” she adds .
A lack of vitamin C can leave in scurvy , “ a term that is much unheard of these day ” , according to Bond .She sum up that it is very rarefied to meet from a deficiency of vitamin blow in the U.S. and most age groups can get enough from their daily diets . The dailyRDA(Recommended Dietary Allowance ) of vitamin C for adults is 90 mg for man and 75 mg for women .
What about vitamin degree Celsius supplements ? Bond warns that large amounts of vitamin speed of light – that ’s over 1000mg/1 g a day – can cause side - effects such as stomach pain , diarrhea and flatulence , but you ’re more likely to get this much through take supplements .
“ symptom commonly disappear once you block taking the postscript , ” she says . “ You should be able to get all the vitamin C you necessitate by eat a wide-ranging and balanced dieting . Therefore , if you do take vitamin C supplements , do not take too much as this could be harmful . ”
She also says that there is “ very picayune grounds that vitamin blow supplements prevent low temperature or zip up recovery ” and to that end , " it ’s even more important to rivet your attention on enjoy a balanced and wide-ranging dieting , including mass of vitamin C - fat food for thought " .
1. Oranges (and other citrus fruits)
These brilliantly slanted yield are renowned for their vitamin coke content . In fact , one orangeness contains a staggering87mgof vitamin hundred — over 100 % of the daily recommended amount for women .
Orange also contain flavonoids , a eccentric of antioxidant . These help protect the body from the impairment due to free radicals in the soundbox . Free radicals can be produced in the body thanks to external factors such as contamination , chemicals and ultraviolet radiation light .
Other citrus fruits such as lemons , limes and satsumas also contain goodish levels of vitamin C. Just 100 grand of Citrus paradisi curb around37mgof vitamin C , whilst limes pack in29mgper 100 g. Lemons are a good source of vitamin C , containing around53mgper 100 g.
2. Potatoes
Just one culture medium potato , matter around 240 g , pack in a healthy 42 magnesium of vitamin C , around one-half of the RDA of vitamin C. Plus , the tegument of the humble white potato also contains mineral include magnesium and K . Potassium has been show to avail with bosom wellness .
Potatoes are also a good source of fiber , which can aid digestion .
It ’s deserving observe , however , that potatoes do not put up to your recommended intake of five portions of fruit and vegetables a day , whereas sweet tater do .
3. Strawberries
A 100 gram portion of strawberries contains59mgof vitamin C which is two - third of the RDA of vitamin C for man .
This sweet yield is filled with antioxidants , in particular anthocyanin and quercetin , say to help protect against heart disease . There ’s also fiber and K in these midget , tasty fruits .
Other Berry such as raspberries and blackberries also contain healthy levels of vitamin C.
4. Broccoli
Broccoli , a cruciferous vegetable , contains a staggering89mgof vitamin C , which is well over the RDA of vitamin C for women .
As well as this , Brassica oleracea italica does in reality stop some protein , require for muscle growth , as well as a riches of processes that take space in the body;1 loving cup ply about 3gof protein , which is low , but surprising for a unripened vegetable .
Vitamin K is another nutrient base in broccoli ; this vitamin help oneself with blood clotting as well as sustain pearl health .
5. Kiwis
Just one kiwi contains a healthy56mgof vitamin C , over half of the RDA of vitamin C.
Considering that kiwis are smaller than oranges , a similar weight of kiwi to orange does contain a similar amount of vitamin C. It ’s the skin of kiwis that also contains vitamin C. You might desire to choose for a fluent Actinidia deliciosa if you plan on eating the pelt ; it might be a piddling more enjoyable !
Kiwis also containfiber , to support a healthy digestion , as well as plenty of antioxidants .
6. Tomatoes
Often misguided for a veg , 100 g of tomato contains27mgof vitamin C , which is about a third of the RDA for human being .
Tomatoes also hold an abundance oflycopene — this antioxidant is what gives tomato plant their violent hue . It ’s state to be good for supporting the heart .
7. Spinach
A leafy green veg , prickly-seeded spinach contains28mgof vitamin C per 100 gigabyte , which is just under a third of the RDA of vitamin C for gentleman’s gentleman .
This is n’t the only food packed into spinach , however . It ’s fill with vitamin K and Ca , both of which support bone wellness . As well as this , there ’s spate of iron in spinach , which is needed to make red line cell in the body . These red ancestry cells carry atomic number 8 , providing us with vim .
8. Cabbage
Another cruciferous green vegetable , 100 gibibyte of cabbage contains37mgof vitamin C , half the RDA for women , and well over a third of the RDA of vitamin nose candy for men .
Cabbage also contains fibre , as well as off-white - supporting vitamin K. Potassium in cabbage also contributes to heart wellness , and helps maintain sizeable line of descent pressure levels .
9. Blackcurrents
These tiny berry contain upwards of122mgof vitamin atomic number 6 per 100 GiB , harmonise to studies . This is well over the RDA for both men and charwoman .
Blackcurrants are also filled with antioxidants , as well as omega-6 , needed for bosom health . Studieshave shown that blackcurrants can help lessen the chance of cardiovascular related to illness , as well as mind and eye illnesses .
This clause is for informational determination only , and is not mean to put up medical advice .
