Which food sources contain a lot of vitamin C?

Vitamin Calso known as ascorbic acid, is an essential vitamin that is not produced in the human body and therefore must be obtained from food. It plays important roles in a variety of physiological processes, andincluding protection of body cells from oxidative damage, keeping on The immune system, assistance in the creation of collagen, which is essential for the health of the skin and blood vessels, as well as improving the absorption of iron from plant sources – for example, in a combination of vegetable salad with red pepper and lemon juice alongside legumes or tofu.

The recommended daily amount (RDA) of vitamin C stands at 90 mg per day for men and 75 mg per day for women. However, consumption must be adjusted to individual situations such asJPregnancy, breastfeeding, smoking or various medical conditions. Ensuring the consumption of at least five servings of fruit and vegetables per day, in accordance with the recommendations of the Mediterranean diet, often makes it possible to reach the recommended amount without difficulty.

Citrus fruits, red pepper and strawberries

theThe best known and richest sources of the vitamin C They are for example: Citrus fruits (like oranges, tangerines and grapefruits), red pepper, kiwi and strawberries. Half a large red pepper, one guava or a cup of pineapple cubes contain the recommended daily intake of the vitamin – without the need for a nutritional supplement.

Additional vegetables and fruits contribute to the body A significant amount of vitamin C, andIncluding broccoli, cauliflower, papaya, spinach and chard. Combining them in the daily menu, in salads, in smoothies or as an addition to a meal, helps to increase the nutritional variety and strengthen the general health.

It is important to know that vitamin C Sensitive to heat, light and air, therefore it is recommended to consume fruits and vegetables rich in this vitamin when they are fresh, as close as possible to cutting or squeezing. ontime cooking vegetables, It is recommended to prefer cooking methods such as Short sautéing or rapid steaming rather than prolonged cooking, to reduce the loss of the vitamin.

When should you consume a supplement?

plugin vitamin C It is only recommended in situations where it is not possible to achieve sufficient intake through the diet, such as diseases that cause malabsorption, a diet low in fruits and vegetables, smoking, pregnancy, breastfeeding or high body weight. Studies show that there is no health advantage in consuming doses higher than 200 mg per day, since it is a water-soluble vitamin and any excess his Excreted in urine. in any event, As with any nutritional supplement, a doctor or clinical dietician should be consulted before taking.

next to a vitamin Cit is important to remember that the immune system and general health rely on a wide range of nutrients. Therefore, the main recommendation is to maintain a varied, balanced diet rich in fruits, vegetables and natural food.

The author: Vital Bacher, clinical dietician – Assuta Ramat Ha’Yal