Nutrition

Foods (very) rich in Vitamin C

One of the most famous vitamins and especially in winter is Vitamin C.

It theoretically helps reduce the risk of colds, although studies show that in practice it is not quite so.

In healthy people Vitamin C does not reduce the risk of constipation, but slightly reduces its duration. (1)

In athletes, the results are more interesting, with a possibility of reducing the risk by up to 50%. (1)

But Vitamin C plays other roles besides preventing colds.

It plays a key role in the synthesis of certain neurotransmitters, is a potent antioxidant, influences Cortisol and more.

The recommended daily dose (DDR) ranges from 90mg for men over 18 years and 75mg for women.

In addition, people who smoke should include an additional 35mg daily of this vitamin.

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However, it is important to note, DDR is only the recommended amount to avoid deficiencies in the general population, and benefits such as reducing the risk of constipation in athletes require higher doses.

Notas

The values shown are for food per 100g to raw.

The values presented here are only approximations and you should consult the labels of the products, since different origins and different brands lead to different nutritional values.

To simplify the article cálculamos the DDR (Recommended Daily Dose) to 82.5mg, which is the average between man and woman.


Guava

Guava is an extremely rich fruit in Vitamin C and if you are looking to increase its consumption, it is an excellent bet.

For every 100g of Guava you can count on approximately 228mg of Vitamin C, which corresponds to 279% of DDR. A high value.

In addition to Vitamin C, Guava also has significant amounts of Vitamin A, B9 and potassium and copper minerals.

Already at the level of macronutrients there is not much to say.

The only one with significant values are carbohydrates with approximately 14g in which part of them are fibers.

In total, it is approximately 68 Kcal per 100g of Guava, which makes it easy to fit this food into any type of diet.

goiaba vitamina c


Pepper

The different types of peppers are another of the richest sources of Vitamin C you can use.

They exist in various colors and types, and each differs in its amount of this vitamin.

In the case of yellow pepper you have approximately 183mg of Vitamin C, which represents 222% of ddr if you are determined to eat 100g.

The red pepper is also not far behind and has about 127mg of this micronutrient, which corresponds to 154% of the recommended daily dose.

It also has approximately 63% of vitamin A DDR.

If you prefer green, then the amount is the smallest of the three with approximately 80mg, equivalent to 97% of DDR.

Something they all share is the low caloric value, since they are mostly composed of water.

Regardless of the colour you prefer, they have about 5g of carbohydrates per 100g each, and between 20 and 30 Kcal.

I mean, whatever your favorite is, you're not going to miss Vitamin C.

vitamin C peppers


Cabbage

Kale is an extremely nutritious food at the micronutrient level, and one of them could not fail to be Vitamin C.

For every 100g of Cabbage you find approximately 120mg of Vitamin C, which corresponds to 145% of DDR.

In addition, the levels of Vitamin K present in kale are enormous and correspond to 817mcg, equivalent to 1021% of DDR. Excellent news for those who use Vitamin D supplements.

But that's not all.

As if that were not enough, it still has approximately 308% of vitamin A DDR, 39% of Mangamesio DDR and 135mg of Calcium (14% DDR).

All this with only 50 Kcal per 100g, mostly from carbohydrates.

You could say it's a super food for kale.

couve vitamina c


Kiwi

Kiwi is another fruit with a very interesting vitamin C concentration.

It has approximately 93mg of this vitamin which corresponds to 113% of DDR.

That is, one Kiwi a day and you don't have to worry about insufficient vitamin C levels anymore.

In addition to Vitamin C, it also has significant values of Vitamin K (50% DDR) and 312mg potassium, corresponding to 9% of DDR.

At the caloric level it is basically composed of carbohydrates, in which it presents about 15g and approximately 61 Kcal.

If you want to increase your vitamin C intake, including Kiwi in your diet is a good strategy.

kiwi vitamina c



Broccoli

Broccoli is another of the foods present in this list, and one of those that is present in the diet of many gym athletes.

It is an extremely nutritious vegetable and also has a good value of this vitamin.

For every 100g of Broccoli you will find about 89mg of Vitamin C, equivalent to 108% of DDR.

But that's not all.

With only 34 Kcal broccoli also has good values of other vitamins such as K, B9 and A.

In addition to vitamins it also has good values of some minerals such as Mangamesio and Potassium.

In short, including Broccoli regularly in your food is a great idea.

brocolos vitamina c


Papaya

Papaya is another vitamin C-rich food.

For every 100g you find approximately 61mg of this Vitamin which represents 74% of DDR.

In addition you can also count on the presence of Vitamin A (22% DDR), Vitamin B9 and Potassium.

At the level of macronutrients is basically composed of carbohydrates and water.

With about 11g of carbohydrates it has a caloric value of approximately 43 Kcal.

If you're already a fan of this fruit, you now have a few more reasons to eat it.

papaya vitamin C


Strawberries

It is true, the famous Strawberries are also on this list.

It is not only a delicious fruit for many but also rich in Vitamin C.

They have approximately 59mg of Vitamin C, which represents 72% of DDR.

In addition to this vitamin, this fruit does not have much more nutritional, with mangasesio being the exception to the rule.

That's 32 Kcal for every 100g where 91% is water and 8% carbohydrates.

Low caloric value, pleasant taste and good amount of Vitamin C.

That's not bad.

morangos vitamina c


Orange

Finally, we could not finish this list without including the famous Orange.

Although Orange is the food most associated with Vitamin C, as you can see, it is not exactly the one with the highest concentration.

For every 100g it has approximately 53mg of Vitamin C, which represents 64% of DDR.

It's not a low value, but it's far from standing out, and its greatest advantage is how easily you can buy and eat this food.

Moreover, as in the case of strawberries, there is not much to say about this fruit.

There are 47 Kcal in which 12g are carbohydrates and the rest is basically water.

It's not a bad food, you just have better options in vitamin C.

orange vitamin C


Conclusion

If you're looking for vitamin C DDR, you may have noticed from this list that it's not difficult.

Your current food probably already does.

However, if you want to ingest larger doses than DDR, and take certain benefits from it, then you need to either pay attention to the foods you eat, or use a Vitamin C supplement.

You have several good value/quality Vitamin C supplements like Myprotein Vitamin C that you can find here and Prozis Sport Vitamin C you can find here.

Finally, these are just some of the various foods rich in this vitamin, not all of them.

Some articles are below that may also be useful to you.

(1) http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0020168

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