Vitamin C is not stored by the body and, therefore, its daily consumption, especially through fruits, is essential for good health.
In fact, the nutrient is very important to protect cells from damage caused by free radicals, stimulate collagen production and strengthen the immune system. Therefore, vitamin C is essential for maintaining good health.
Despite being rare, vitamin C deficiency in the body can cause many unpleasant symptoms, including bleeding gums and joint pain, for example.
In addition, vitamin C in ideal amounts helps to make the skin more beautiful, because of the collagen that contributes to its resistance and elasticity. So, check out which are the fruits rich in vitamin C that can't be missed in your diet.
Fruits with vitamin C
The recommended daily intake of vitamin C for adult men between the ages of 19 and 79 is 90 mg, and for women in the same age group it is 75 mg. If your diet is rich in fruits and vegetables, you will be able to reach this daily goal with ease.
When we talk about vitamin C, we immediately think of citrus fruits such as oranges and lemons, for example. But know that guava is also an excellent source of vitamin C.
In fact, the fruit is one of the richest foods in vitamin C. An average guava (55 g) has 37.4 calories and offers about 126 mg of the nutrient.
A medium-sized kiwi (76 g) has 46 calories and approximately 71 mg of vitamin C. In addition, the fruit is also rich in important health minerals such as potassium and copper.
A 1-cup serving of chopped papaya (140 g) can provide 87 mg of vitamin C in just 55 calories. What's more, some studies show that eating papaya can strengthen bones and even help lighten the skin.
A full glass of strawberries (144 g) has 46 calories and 85 mg of vitamin C. In addition, the fruit offers a good amount of folic acid, a good nutrient for heart health and essential for pregnant women.
In fact, another interesting benefit of strawberries is the fact that the fruit helps whiten teeth naturally.
A medium orange (131 g) has 62 calories and offers 70 mg of vitamin C. In fact, having an orange juice during or right after your main meals, for example, can help you to increase iron absorption.
A full cup of pineapple chunks (165 mg) contains 83 calories and 79 mg of vitamin C. In addition, the fruit is rich in bromelain, which is an enzyme that helps digest food, reduce abdominal bloating and reduce the inflammation.
A unit of grapefruit (196 mg) is another citrus fruit that provides up to 75 mg of vitamin C. However, it is slightly more caloric than an orange, for example, containing almost 77 calories per fruit.
A 1-cup (160 g) serving of diced cantaloupe has only 54 calories. But this small amount is capable of providing 59 mg of vitamin C. The fruit is also great for keeping the body hydrated.
A medium mango (207 g) has 135 calories and 57 mg of vitamin C. In addition to vitamin C, the fruit is also a great source of vitamin A, which is essential for good immunity and eye health.
Tips to improve your vitamin C intake
But if you are still lacking vitamin C in your daily life, the following tips can help you:
Add grated fruits and vegetables to your recipes;
Leave fruit always washed and available for a quick snack;
When going out during the summer, carry some frozen fruit slices in your bag to cool off;
Include salads and vegetables in your sandwiches;
Eat dried fruit for breakfast or mix it with nuts for a healthy snack throughout the day.
Now that you know these tips and know the best fruits with vitamin C, you can vary your menu a lot and keep your nutrient levels up there.