The 10 foods with more vitamin C that you should include in your diet

Vitamin C is not only a precious cosmetic asset, its multiple benefits also make it an essential ingredient in the diet. " With antioxidant action, vitamin C or ascorbic acid limits the production of free radicals, substances responsible for aging, also helps in the production of collagen in the skin, favors the production of white blood cells and antibodies, stimulates defenses, and is essential for to heal wounds. In addition, it facilitates the absorption of iron and calcium of vegetable origin ", explains Amil López, the doctor in Pharmacy and nutritionist, who advises" not to overcook vegetables that contain vitamin C ( pepper, tomato or broccoli ) since this is destroyed by heat and dissolves in the cooking water. Better steamed, or in small pots with little water ”.

We have traditionally heard that orange juice is one of the greatest sources of vitamin C, but is this true? With the help of Amil Lopez and Maria Vicente Ruíz Virtues, we have made the top 10 list of foods with vitamin C.

- Kiwi: favors the immune system, has a high content of soluble fiber that favors digestion and improves intestinal transit, and prevents fluid retention. Due to a large amount of vitamin C it contains, it helps reduce anxiety and stress.

- Currant: strengthens our immune system against cold or flu viruses. In addition, it has antibiotic and antiseptic properties, and is effective against various types of infections, for example, urine.

- Cantaloupe melon: it has a high content of fiber, potassium, and vitamin C, which makes it very beneficial for heart health. Specifically, consuming foods rich in potassium (such as melon, pineapple, oranges, or spinach) can help lower blood pressure. The vitamins C and A it contains make it a powerful antioxidant that fights free radicals in the body and strengthens the immune system. In addition, it promotes the production of collagen in bones, protects blood vessels, muscles, and some tissues such as skin.

- Citrus fruits such as oranges and grapefruits: orange is a powerful antioxidant due to the large amount of vitamin C it contains, which is why it promotes healing and strengthens the immune system. It also contains calcium, magnesium, beta-carotene, folic acid, phosphorus, potassium, copper, zinc, malic, oxalic, tartaric, and citric acids. It is recommended to eat them whole to take advantage of all their properties. 

Broccoli, Brussels sprouts, and cauliflower: its high content of vitamins E, B, A, K, and C strengthens our immune system, improves our vision, and prevents vascular diseases. They have a large amount of fiber that prevents colon diseases.

- Red and green peppers: they are made up of 90% water and are low in calories. In addition, they are rich in fiber and carbohydrates. Also in calcium, potassium, phosphorus, carotenes, and antioxidant vitamins A and C. In fact, they are one of the vegetables with the highest vitamin C content, they contain three times more vitamin C than oranges and other citrus fruits.

- Guava: it is a fruit rich in fiber that favors intestinal transit and improves digestion, is an antioxidant, promotes weight loss, and improves skin health.

- Lemon: it is a diuretic, has great antibacterial power, helps to strengthen the immune and nervous system (thanks to potassium), and has antioxidant capacity. It is a great toxin scrubber.

- Tomato: it is also rich in vitamin A that improves vision and protects the health of the eyes. It improves blood circulation, takes care of the skin, prevents constipation, is a diuretic and an antioxidant.

- The handle: the main containing vitamins are C and A. Great antioxidant, prevents cell aging. In addition, it is a great source of vitamin B6 and iron, which makes it an ideal food for brain health.