Vitamin C, also known as ascorbic acid, is an essential nutrient that plays an important role in supporting the immune system, helping iron absorption and promoting healthy skin, bones and connective tissue. Since the human body does not produce or store vitamin C, it should be obtained through diet or supplement. Recommended daily intake (RDI) varies from age, gender and life phase, but for most adults, it is about 75 mg for women and 90 mg for men. Here is described how you can easily meet your daily vitamin C requirement through natural sources, strong foods and supplements.
Here are 5 diet tips to get enough vitamin C:
1. Eat vitamin sea-rich fruits
Fruits are one of the best sources of vitamin C, providing a natural and delicious way to meet your daily intake.
- Citrus Fruit – Orange, Lemon, Lemon and Grapes are famous sources of vitamin C. A medium orange provides about 70 mg, which covers about 100% of the daily requirement.
- Kiwi – A single kiwi contains about 71 mg of vitamin C, making it a powerful option.
- Strawberry – A cup strawberry provides about 89 mg, which is more than daily RDI.
- Papaya – Half a small papaya provides about 95 mg of vitamin C.
- Guava – A guava contains about 126 mg, which crosses daily needs.
- Pineapple and Mango – These tropical fruits also contribute to vitamin C intake, which offers a cup of 79 mg with pineapple.
2. Include vitamin C-rich vegetables
Many vegetables are excellent sources of vitamin C, which make them an essential part of a balanced diet.
- Bell Papers – Red Bell Papers provide 152 mg per cup of 152 mg, while green vine papers offer about 95 mg.
- Broccoli – A cup ripe broccoli contains about 102 mg.
- Brussels Sprouts – Half a cup cooked Brussels sprouts provide about 49 mg.
- Kail and spinach – leafy greens such as kail (80 mg per cup) and spinach (28 mg per cup) contribute to your vitamin C intake.
- Tomatoes – A medium tomato provides about 20 mg, while a cup cherry tomato provides about 30 mg.
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3. Conscious food items
- Some foods are strengthened with vitamin C to increase their nutritional value.
- Vitamin C is often added to strong grains, juices, and plant-based milk, helping individuals to meet their daily requirements.
Check the food label to identify stronghold options fit in your diet.
4. Optimize cooking methods
Vitamin C is soluble in water and sensitive to heat, so cooking methods affect its retention.
- Eat raw fruits and vegetables whenever possible.
- Instead of boiling them to preserve vitamin C, steam or shake vegetables.
- If it is necessary to boil, use water in soup or sauce to maintain nutrients.
5. Pair with iron rich foods
- Vitamin C increases iron absorption, especially from plant-based sources.
- Mix vitamin C-rich foods with iron rich options such as spinach, lentils and beans.
- Adding lemon juice to the salad or drinking orange juice with food can improve the absorption of iron.
Calling the requirement of your daily vitamin C is simple and obtainable through diverse diets rich in fruits, vegetables and strong foods. While supplements can be useful, natural sources provide additional benefits, such as fiber and antioxidants. By creating a conscious food option and using optimal preparation methods, you can ensure that your body receives vitamin C which is essential for overall health and well -being.
