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A strong immune system is the best protection against colds and flu-like infections. Vitamin C is one of the most important nutrients for the body, especially when it comes to strengthening the immune system. An adequate supply of vitamin C can support the immune system, reduce susceptibility to colds, and shorten their course. Some foods already provide the entire recommended daily dose of vitamin C and make you fit for cold days without any additional supplements.
How much vitamin C do we need every day?
Experts generally recommend a daily intake of around 95 mg (women) to 110 mg (men) of vitamin C for adults. The requirement is even higher for smokers. An excess of vitamin C is usually harmless, as it is simply excreted in the urine. However, gastrointestinal complaints such as diarrhea can occur from three grams per day.
One orange covers the daily requirement of vitamin C
You only need one orange a day to get an optimal supply of vitamin C! With around 50 mg of vitamin C per 100 grams, oranges are one of the best sources of ascorbic acid. A medium-sized orange (approx. 150 grams) provides more than 70 mg of vitamin C and almost covers the daily requirement of an adult. Just one 0.2-litre glass of freshly squeezed orange juice covers the entire daily requirement.
Two kiwis a day cover the daily requirement
Kiwis have an even higher vitamin C content. Depending on the variety and ripeness, there are around 50 to 90 milligrams of vitamin C per 100 grams of kiwi, which means that just two kiwis more than cover the daily vitamin C requirement. Kiwis also contain a lot of fibre, vitamin K, and potassium, making them an all-around health package. The combination of high vitamin C content and other micronutrients makes them the ideal immune support.
Peppers are also full of vitamin C
In addition to the vitamin C suppliers mentioned above, peppers are also among the absolute superfoods. Red peppers, in particular, stand out with their extremely high vitamin C content: at around 150 mg per 100 grams, they contain more than twice as much vitamin C as an orange! Just half a bell pepper is enough to cover your daily requirements.
It’s better to eat fruit and vegetables raw
To get the most of the vitamins in fruit and vegetables, it is best to eat them raw. This is because vitamin C, in particular, is sensitive to heat and can be significantly reduced when roasted or cooked, as a large proportion of the valuable nutrients are lost. It is ideal to enjoy fruit and vegetables fresh in salads, smoothies, or as a snack to absorb as many vitamins and minerals as possible and give your body the best possible boost.
- source: gesund24.at/picture: Image by Roberto Justo Kabana from Pixabay
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