21 Fruits And Foods With Vitamin C And What They Are Good For

Foods rich in vitamin C such as strawberry, orange and lemon, help strengthen the body’s natural defenses because they contain antioxidants that fight free radicals, which when found in excess in the body, favor the emergence of certain diseases.

Vitamin C should be consumed regularly because it promotes healing of the skin, collagen production and facilitates the absorption of iron at the intestinal level, so it is indicated in the treatment of anemia. In addition to this, it improves blood circulation due to its antioxidant action, helping to prevent the onset of cardiovascular diseases, such as atherosclerosis.

21 fruits and foods with vitamin C and what they are good for

What is vitamin C for

Vitamin C functions as an important antioxidant vitamin, and participates in the metabolism of folic acid, iron, carbohydrates, lipids and proteins, for example. It stimulates the production of collagen in the skin, decreasing sagging, increasing its firmness and elasticity.

It has a special role in the functioning of the immune system as it protects cells in inflammatory processes, in addition to being essential for the proper functioning of white blood cells, elimination of viruses and bacteria, and wound healing.

Table of Foods with Vitamin C

Below is a table indicating the vitamin C content per 100 g of food:

In addition to this, other foods that also provide vitamin C in smaller amounts are lettuce, artichoke, pineapple, banana, spinach, avocado, apple, carrot, plums, pumpkin and beet. The ideal to maintain the amount of vitamin C from food is to consume fruits, vegetables and fresh juices.

Recommended daily dose

The recommended daily amount of vitamin C varies according to the person’s lifestyle habits and according to age and gender:

Infants, children and adolescents:

  • 0 to 6 months: 40 mg.
  • 6 to 12 months: 50 mg.
  • 1 to 3 years: 15 mg.
  • 4 to 8 years: 25 mg.
  • 9 to 13 years: 45 mg.

    • Males:

  • 14 to 18 years:75 mg.
  • 19 years and older: 90 mg.

    • Women:

  • 14 to 18 years: 65 mg.
  • From 19 years: 75 mg.
  • Pregnancy up to 18 years: 80 mg.
  • Pregnancy from 19 years:85 mg
  • During breastfeeding up to 18 years: 115 mg.
  • During breastfeeding from 19 years of age: 120 mg.

    • Likewise, there are certain situations where the body requires higher amounts of vitamin C, as in the case of smokers, who should ingest 35 mg more vitamin C than the recommended daily amount. In addition, situations such as diarrhea, surgery, colds, pregnancy or breastfeeding can also increase the body’s vitamin C requirements. 

    See more about vitamin C in the following video:

    When to take vitamin C supplements

    Vitamin C supplements are primarily indicated for individuals who have symptoms of a lack of vitamin C in the body, such as tiredness or easy bleeding of the skin and gums, which are symptoms of scurvy. Vitamin C supplements can also be useful for:

  • Preventing and combating purple marks that appear on the skin even in small injuries;
  • Accelerating muscle recovery in people who practice physical activity and athletes, helping in muscle hypertrophy;
  • Strengthen the immune system, preventing flus, colds and other diseases;
  • Strengthen bones, as it promotes the synthesis of collagen in the body, preventing the weakening of joints.

    • Healthy individuals generally do not need vitamin C supplementation, as it can be easily acquired through a varied and balanced diet. 

    When necessary, vitamin C supplementation should always be indicated by a physician or nutritionist. 

    Learn all the benefits of effervescent vitamin C and how to take it.

    How to keep vitamin C in food

    To keep vitamin C in food it is important not to leave fruits such as strawberry, papaya, kiwi or orange without peel in contact with air and exposed to light for a long time, as these factors will decrease the vitamin C present in the food.

    Thus, when making orange or pineapple juice, it is important to place it in the refrigerator in a dark, covered jar to prevent the juice’s contact with air and light from the refrigerator from causing it to lose its vitamin C content.vitamin C content. In addition, they should be stored for a short time, because the longer they are stored, the more vitamin C is lost.

    Also, vitamin C dissolves in water when cooking foods such as broccoli, kale or bell peppers, decreasing its concentration, and high temperatures can also destroy it.

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