8 foods with more vitamin C than oranges –

When we think of vitamin C, the first food that comes to our mind is usually orange. Although the fruit has a good concentration of the nutrient, other ingredients that we put in the dish are even richer in it, in addition to bringing the benefits that a balanced diet provides us.

Food X Organism

Vitamin C is an essential substance for the body to function. It participates in several vital biochemical actions in our body but is not naturally produced by it, which means that we need to ingest it through food. “The recommended dose is 75 mg per day for women and around 90 mg for men,” says nutritionist Natalia Barros (@nataliabarros. nutri).

This amount is not very difficult to obtain. A single orange contains 35 mg of vitamin C. “And the right thing is to consume small doses during the day. When we eat a large amount of this nutrient at once, the body cannot absorb everything and can overload the kidney (resulting even in kidney stones)”, says the specialist. – It is that’s why the supplementation of any vitamin should always be prescribed and monitored by a doctor.

Also, vitamin C is easily soluble in water, which means it can denature at high temperatures. To reinforce the nutrient in your organism, it is always good to cherish the raw food.

Benefits of Vitamin C

The nutrient is known for its property antioxidant. that is, he fights free radicals, molecules that promote oxidative damage to cells, in addition to being anti-inflammatory, helping to neutralize inflammation of the body’s defense cells. All this strengthens the immune system and has favorable consequences for aesthetics, since protects the skin of premature aging.

“Not to mention the benefits to regulate blood pressure, decrease the cholesterolprevent against anemia (since vitamin C facilitates iron absorption) and protect memory – It isStudies have already shown that low levels of the vitamin in the body are related to a higher incidence of disorders such as dementia. On the other hand, its adequate intake seems to have a protective effect on the brain”, explains Natalia.

What foods contain vitamin C?

To assemble the following list, we use the Brazilian Food Composition Table (TACO), a survey carried out by the State University of Campinas (Unicamp) with the help of several other laboratories and universities across the country. The amount of milligrams (mg) of vitamin C in the items below refers to a 100 g serving of each food.

Strawberry

According to TACO, every 100 g of strawberries contains about 64 mg of vitamin C. “They also have several phytochemicals and bioactive compounds – the well-known natural antioxidants present in the fruits. Red fruits”, adds Natalia.

Acerola

The fruit is tiny, but very concentrated. “Single acerola it can have up to 200 mg of the nutrient in question”, says the nutritionist. This means that a portion of 100 g of pulp can reach 1,000 mg!

Pepper

No matter the color, they are all rich in vitamin C. Yellow is the most concentrated (about 201 mg per 100 g).

Kiwi

It is delicious and still contains approximately 71 mg of vitamin C for every 100 g.

cooked broccoli

There are 42 mg of vitamin C for every 100 g of food.

braised kale

100 g has about 76.9 mg of the nutrient.

Tangerine

The ponkã type has about 49 mg for every 100 g.

camu-camu

Although there are no data on the fruit Originating from the wetlands of the Amazon at TACO, it is the food with the highest concentration of vitamin C ever. There are 2,880 milligrams of vitamin C for every 100 grams of pulp!