Vitamin C is ascorbic acid, supports the body’s resistance to infections, creates collagen, enhances iron absorption, fights cataracts by increasing blood flow to the eyes. Vitamin C is also an antioxidant, which helps protect cells from free radical damage. It is the cell damage of free radicals that causes cardiovascular diseases, cancer and other chronic diseases.
The richest sources of vitamins are from fruits and vegetables. Fruits rich in vitamin C such as grapes, oranges, lemons, guava, grapefruit, kiwi…
Oranges are a rich source of natural vitamin C, 100 g of oranges contain 50 mg of vitamin C. Drinking a cup of orange juice every morning provides vitamin C and provides extra water, promotes the immune system, prevents colds and flu. In addition, oranges are rich in fiber, which aids in the digestion process, prevents stomach ulcers and acid reflux.
In 100 g of guava contains 228 mg of vitamin C, 4 times higher than oranges. The fiber present in guava improves the digestive system. The amount of antioxidants and vitamins in guava contributes to improved heart health.
One kiwi is about the size of an egg but contains 85 mg of vitamin C. Two medium-sized kiwis can provide about 230% of the recommended daily amount of vitamin C for the body, almost twice as much as an orange. Eating fresh kiwi every morning is the best time to preserve the absolute amount of vitamin C. Alternatively, you can add kiwi to salads, cut a few slices of kiwi to eat with yogurt or use kiwi with strawberries to make cakes.
In 100 g of papaya contains about 62 mg of vitamin C. It is also a fruit rich in antioxidants such as carotene and flavonoids, vitamin A and folate. Papaya contains the enzyme papain, an enzyme that is very good for the digestive tract and supports other enzyme systems to maximize the absorption of food eaten into the body.
Red bell peppers are both a fruit and a popular food and can be considered the king of vitamin C-rich vegetables. One cup of chopped red bell pepper contains almost three times the amount of vitamin C in one cup. oranges (approximately 190 mg). Red peppers are also an excellent source of vitamin A, which can help promote eye health. In addition, vitamin B6, vitamin E and folate in the fruit are good for overall health.
Besides foods rich in vitamin C, some other foods also increase the body’s resistance such as meat, nutrient-rich seafood and nuts. Eat a variety of foods every day. All meals must be eaten hot (not cold). In addition, every day you need to drink enough water according to the needs of each age, about 1.5-2 liters of water / day.