Vitamin C sources, Vitamin C, Vegetables, Red and green pepper, spinach, Fruits, kiwi, Citrus fruits, cantaloupe, Increase vitamin C in the body
Vitamin C
This vitamin is considered one of the essential vitamins in the human body; It is a water-soluble element and cannot be produced by the body itself, but it plays a very important role in the human body and is linked to many health benefits, and there are many sources of vitamin C where it can be obtained by eating some types of foods such as some types of vegetables and fruits. The daily required amount of vitamin C is equivalent to 75 milligrams for women and 90 milligrams for men, and this vitamin can be obtained by using food supplements that contain it in the required quantities, but it is better for a person to obtain it by eating types of foods rich in it.
Vitamin C sources
This vitamin is also called ascorbic acid, and it is considered important in many activities of the human body as it is necessary for tissue repair in the body, and it is one of the common home recipes for treating colds, and there are many sources of vitamin C, including the following:
- Vegetables: These include the following:
- Red and green pepper.
- spinach;
- cabbage;
- cauliflower;
- turnip;
- Leafy vegetables.
- tomato .
- Potatoes.
- broccoli .
- Brussels sprouts.
- Winter squash.
- Fruits: These include the following types:
- cantaloupe;
- Citrus fruits.
- kiwi;
- Mango .
- Papaya.
- pineapple;
- the strawberry.
- Raspberry.
- berries;
- watermelon;
- Cranberries.
Increase vitamin C in the body
Getting large amounts of this vitamin is not often considered a cause of health problems, and getting a dose of more than 1,000 milligrams per day does not mean that the entire amount has been absorbed by the intestine, which may lead to diarrhea and digestive problems. Some sources of vitamin C, such as getting it from food supplements and not from the diet, may lead to problems that cause kidney stones , which increases the risk of cardiovascular problems for women after menopause. or reaching menopause; However, this information has not been confirmed until this time. As for people with iron overload, a genetic disease specific to iron absorption, they should speak with their doctor before starting to take nutritional supplements containing it; Where high levels may lead to tissue damage, the maximum recommended daily dose of vitamin C is 2000 milligrams for adult men and women. It should be noted that smokers have lower levels of this vitamin compared to non-smokers because they have higher levels of oxidative stress; Smoking causes damage and inflammation to the mucous membranes of the mouth, throat, and lungs.
