Our body is a wonderful machine. Every cell, every organ has very complex and interrelated functions. In order for physiological and vital processes to take place, we need to provide it with energy and oxygen. Through our diet we introduce useful microelements, including vitamins and minerals. Vitamin C, or ascorbic acid, is among the best known. It is very important for the following reasons:
- Raises immune defenses.
- It is a powerful antioxidant, fighting free radicals;
- Helps absorb iron.
- reduces the time of the healing process in cases of influenza and cold;
- Helps maintain healthy teeth, bones and gums;
- Contributes to the proper functioning of blood vessels and wound healing.
Vitamin C deficiency can occur especially in the case of an irregular diet, during pregnancy, or if you suffer from diarrhea or other diseases. A severe deficiency of this vitamin can lead to scurvy, which is called the disease of sailors, since in the past they ate only preserved food and not fresh. It must be remembered that vitamin C cannot accumulate in the body, it is soluble in water and sensitive to high temperatures.
According to science, here’s how much daily vitamin C can help with this delicious fruit
According to the Italian Society for Human Nutrition (SINU), recommended daily doses of vitamin C vary according to age..
For example, in boys:
- Males 11-14 years: 90 mg;
- and 15-17 years: 105 mg;
- Females 11-14 years: 80 mg;
- 15 to 17 years old 85 mg
And in adults:
- Males 18 years and older: 105 mg;
- Females, on the other hand, have 85 mg. In pregnancy it rises to 100 mg and in lactation to 130 mg.
In which fruits and in what quantities do we find vitamin C?
Fortunately, ascorbic acid is found in different proportions in many types of fruit. Here are some of them:
100 gm of guava contains 228 mg of vitamin C, black currant 181 mg, kiwi 93 mg, lychee 72 mg, orange 59 mg, pineapple 56 mg, clementine 49 mg. Lemon contains approximately 50 to 60 mg of vitamin C per 100 grams. Based on these values, and based on your diet that you should follow, you can choose which fruits to eat and how many.
For availability, convenience, and limited side effects, oranges, kiwis, pineapples and lemons are usually preferred.
According to science, here’s how much daily vitamin C can help with this delicious fruit.
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