What are foods rich in vitamin C.
Vitamin C: These 5 local foods provide the most
The most famous vitamin is also one of the most diverse: Vitamin C not only cares for our immune system, but also protects our cells from oxidative stress, provides more energy and stabilizes our psyche. These local foods provide us with it particularly well.
Although scurvy - the vitamin C deficiency disease of seafarers - is as good as a thing of the past, a good supply of vitamin C is still essential today. As a water-soluble vitamin, we cannot store it in the body. Any excess is simply excreted in the urine. That is why we urgently need our “daily dose” in order to stay healthy and productive.
How Much Vitamin C Do We Need?
The official recommendation of the German Nutrition Society for vitamin C intake is as follows: A healthy adult should consume at least 100 mg of vitamin C (also called ascorbic acid) every day. However, stress, physical strain and, above all, illness and smoking increase the need for vitamin C drastically.
The feeding recommendation for guinea pigs is interesting in this context. For guinea pigs ?! Yes, because, along with some species of monkeys and humans, they are among the few animals that cannot produce vitamin C themselves. Veterinarians recommend a daily vitamin C supply of 10-30 mg per animal per day - with a body weight of just one kilo.
So should we be consuming a lot more vitamin C? This question remains unanswered among scientists to this day. The fact is that an oversupply of ascorbic acid through foods such as fruits and vegetables is not possible. That's why you can grab the following vitamin C bombs to your heart's content. Please note: Vitamin C is very sensitive to heat and air. It is also washed out when boiling in water or when soaking. That is why the processing of the types of fruit, vegetables and herbs is particularly important. The fresher - the better!
1. Red peppers
Red, yellow or green? When it comes to the highest vitamin content in peppers, it is definitely red! Because the red pods are the ripe fruits of the paprika plant. Green peppers are harvested very early, before they turn yellow and then red. Only when fully ripe do they provide the full vitamin content - like most types of fruit and vegetables.
Red peppers (fresh and raw) contain around 140 mg of ascorbic acid per 100 g. Yellow pods deliver between 120 and 135 mg and green pods 115 mg - still impressive!
It is best to keep the vitamin in peppers naturally as raw vegetables.
Cabbage used to be a lifesaver. For centuries, vegetables saved people over the winter by supplying them with vitamin C. When almost no fresh vegetables or even fruit were otherwise available, cabbage was on the table every day, for example in the form of sauerkraut.
Raw kale tops the list of vitamin-rich types of cabbage with around 100-150 mg per 100 g. This is followed by Brussels sprouts and broccoli. The only downer with the cabbage varieties: The high vitamin C values are always based on the raw vegetables. Some of the vitamins are lost when cooking and even fermenting sauerkraut. That is why it is particularly important to prepare the vegetables gently. Steam cooking or stewing is best. However, long cooking for stews, for example, destroys most of the vitamin C.
Those who can tolerate it can also incorporate kale or broccoli into their raw vegetable salad. It is best to start with a small amount, as raw cabbage in particular can lead to flatulence.
With around 160 mg of vitamin C per 100 g, the classic German culinary herb is more than just a pretty decoration on your plate. Use it abundantly! The advantage of parsley is that it does not have to be cooked and thus retains its full vitamin content. You will not be able to or will not consume 100 g of the herb per day, but together with other fresh fruit and vegetables, the parsley makes a valuable contribution to the daily supply.
4. Black currants
Black currants contain around 170 mg of vitamin C per 100 g of fruit. They are often made into jam, syrup or juice. The special feature: Even during processing, the ascorbic acid content of the berries remains relatively stable.
In addition, the small black power berries are also rich in iron and valuable secondary plant substances. Since vitamin C promotes iron absorption in the body, they are ideal for people who need a plus in this trace element.
5. Sea buckthorn
After the rose hip, sea buckthorn is the domestic food richest in vitamins C. But unlike the rose hip, which is unfortunately rarely consumed in this country, sea buckthorn is becoming more and more popular. Fresh sea buckthorn berries provide around 450 mg of vitamin C per 100 g. Most of it is preserved in fresh juice or in sea buckthorn butter. Jam or cooked compote only contain a fraction of the original vitamin value.
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