Vitamin C; Fruits and vegetables are rich in vitamin C
Vitamin C is one of the important and necessary vitamins for the body, which is found in many fruits and foods. Regular consumption of vitamin C is very important because the body is not able to produce and store it, and its deficiency in the body can lead to a weakening of the immune system. The sources of vitamin C are very diverse and in this article from the section Nutrition Hello, Dr. Salam, we mention some of the most important of them.
What ingredients should we consume to get vitamin C?
Parsley
Two tablespoons of fresh parsley contains 10 mg of vitamin C, which provides 11% of the vitamin C requirement of the rabbit. Among leafy vegetables, parsley is an important plant source of iron. In a two-month study of vegetarians who received 500 mg of vitamin C twice a week in their meals, it was found that their body iron levels increased by 17%, hemoglobin by 8% and their ferritin, which is the storage form iron has increased by 12%.
spinach
One cup of chopped spinach contains 195 mg of vitamin C or 217% of the daily requirement of vitamin C in the body. Although the heat from cooking reduces the amount of vitamin C in foods, 1 cup of cooked spinach provides 117 milligrams of vitamin C, or 130 percent of the recommended daily intake.
Like many dark colored vegetables, spinach also contains vitamin A, potassium, calcium, manganese, fiber and folate.
Cabbage
Kale is a Chelapia vegetable. 1 cup of chopped kale contains 80 mg of vitamin C or 89% of the daily requirement. It also has large amounts of vitamin K and the carotenoids lutein and zeaxanthin. A cup of cooked cabbage also contains 53 mg or 59% of vitamin C needed by the body. While cooking vegetables reduces the amount of vitamin C they contain, studies show that frying or steaming leafy greens releases more antioxidants. These powerful antioxidants can help reduce chronic inflammatory diseases.
Kiwi
A medium kiwi contains 71 mg of vitamin C, or 79% of the recommended daily amount of vitamin C. Studies have shown that kiwi, which is rich in vitamin C, can help reduce oxidative stress, lower cholesterol and improve immunity.
Broccoli
Like kale, broccoli is also a cruciferous plant. Half a cup of cooked broccoli contains 51 milligrams of vitamin C, or 57 percent of the recommended daily amount of this vitamin. Several studies have shown that eating large amounts of vitamin C-rich vegetables is associated with reduced oxidative stress, improved immunity, and reduced risk of cancer and heart disease.
In a randomized study of 27 young male smokers who received 250 grams of broccoli cigarettes containing 146 milligrams of vitamin C daily, it was found that after 10 days, levels of the inflammatory marker C-reactive protein were 48% lower in They are reduced.
Lemon
One whole lemon, including the peel, contains 83 mg of vitamin C, or 92% of the recommended daily value of this protein. Vitamin C in lemon juice also acts as an antioxidant. When fruits and vegetables are cut in half, their polyphenol oxidase enzyme is exposed to oxygen. This causes them to oxidize and turn brown. Using Ailimo on food surfaces acts as a barrier and prevents the browning process.
American persimmon
Persimmon is an orange fruit and it is similar to tomato and has different varieties. American persimmon has almost 9 times more vitamin C than other persimmons. One American persimmon contains 16.5 milligrams of vitamin C, providing 18 percent of the recommended daily value.
papaya
One cup of chopped papaya contains 87 mg of vitamin C and provides 97% of the daily requirement of this vitamin. Vitamin C also helps boost memory and has strong anti-inflammatory effects on the brain. In a study that was conducted on 20 people with mild Alzheimer’s for 6 months, it showed that people who received papaya extract for 6 months had a reduction in inflammation and oxidative stress as well. It had decreased by 40%.
Strawberry
One cup of strawberries provides 89 mg of vitamin C or 99% of your daily vitamin C requirement. Strawberries have diverse and strong compounds of vitamin C, flavonoids, folate and other useful antioxidants. Studies have shown that due to the high antioxidant content Strawberrythis fruit may prevent cancer, Vascular diseasesdementia and diabetes help.
June 4, 2018 11:55
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