Vitamin C is perhaps the most famous of vitamins, and we are used to consuming large amounts of vitamin C, especially when we catch the flu. Its importance for health has been observed many hundreds of years ago, during an outbreak of scurvy, but vitamin C was to be discovered only in the early twentieth century. It was promoted by the chemist Linus Pauling, who has studied the vitamin’s ability to help the body fight against colds and other illnesses.
Vitamin C is a powerful antioxidant, preventing the damage done by free radicals. It is a basic aid to the immune system, increasing the body’s resistance to a range of diseases, including infections and cancer. Conducted researchers show that the vitamin C does not necessarily decrease the number of colds that we face, but it reduces the duration and the intensity of their symptoms.
All studies and surveys have shown the critical role of vitamin C in the prevention and cure of many health issues. The conclusion is universally accepted that the optimal dose for people must be 1,000 mg or more per day. Under stress or illness, this dose may be increased up to 10,000 mg per day.
Of course, we can also resort to supplements of vitamin C, but no synthetic drug would be recognized, absorbed and used by the body in the way natural foods are. Specialist recommends that we should not miss fruits and vegetables rich in vitamin C from the daily diet. They should be mandatory because vitamin C is easily destroyed under the influence of heat.
- Sea buckthorn
Sea buckthorn is a super aliment that holds the record regarding the content of vitamin C: 2500 mg per 100 grams of fruit. It is one of the ingredients that saved many people from colds.
- Acerola cherries
These exotic fruits are extremely rich in the content of vitamin C: 1680 mg of vitamin C per 100 grams of fruit.
The little red fruits are an excellent source of vitamin C, and in 100 grams of fruit we can find around 1000 mg of vitamin C. However, the problem with this fruits is that they have inside those fine hairs that can irritate the intestine. It is best to be consumed dried and in the form of tea. Herbal shops have a natural rose hip powder that you can add in juices or smoothies.
In addition to other vitamins and minerals, pepper is also rich in vitamin C. Thus 100 grams of peppers contain 184 mg of vitamin C.
Fresh chopped parsley is an excellent source of vitamin C: 133 mg of vitamin C per 100 grams of parsley.
- Tomatoes dried at the sun
An Italian delicacy, sun-dried tomatoes have a high concentration of vitamin C: 112 mg vitamin C per 100 grams of dried tomatoes. In late summer, large dry quantities of tomatoes which you can use in dishes and salads all winter. They are delicious and rich in nutrients.
This beautiful green bouquet contains 89 mg of vitamin C per 100 grams. Broccoli is savory consumed even raw, although many people do not like the taste of it. But you may leave it to marinate for a few hours in olive oil and lemon juice.
Once the local fruits begin to disappear from the market, exotic fruits appear. Kiwi is found in abundance in the supermarkets, and 100 grams of fruits contain 75 mg of vitamin C.
This exotic fruit is another excellent source of vitamin C, containing over 250 mg per a single fruit. They are also rich in fiber, folate, potassium, and magnesium, making the guava a super-fruit. Manu supermarkets now import these exotic fruits, making them easy to find.
Well, although many of us think that these should have the highest content of vitamin C, things are not like that. 100 grams of fruits contain 53 mg of vitamin C, very little compared to those other foods above.
As there is no proven toxicity of vitamin C, the body tolerated it very well, and the recommended daily dose of 100 mg-3000 mg is not a high dose. For some diseases, the dose may be increased up to 10,000 mg.
Given that we are bombarded daily with free radicals from the environment or the normal functioning of our bodies, ensuring high doses of vitamin C can help in preventing the occurrence of various health problems.