What to Eat to Get Enough Vitamin C – A Nutritionist’s Answer

If you don’t get enough vitamin C, you develop hypovitaminosis. And this should not be allowed, warned Svetlana Fus. Everyone knows the benefits of vitamin C or ascorbic acid. But this vitamin is not produced in the body, so it must come from food.

Nutritionist Svetlana Fus told us on her Facebook page what foods contain vitamin C and what can destroy this powerful antioxidant.

What are the benefits of vitamin C?

According to the expert, if you don’t get enough of this vitamin, you develop hypovitaminosis.

“This should not be allowed, because vitamin C is important for collagen synthesis, participates in the restoration of skin, bones, joints, and ligaments, in the process of blood clotting, is necessary for the elasticity and strength of the vascular wall, for immune protection,” said Fus.

The daily requirement is 70-100 mg. It is not difficult to get this amount at any time of the year, you just need to know which foods contain enough vitamin C.

In particular, kiwi, sauerkraut, berries, citrus fruits, peppers, and sauerkraut are the main and affordable sources of vitamin C.

“It is written that a large amount of ascorbic acid is contained in rose hips. And it is true, but no one eats it in dry and dried form. You can find rosehip juice on sale, and you can make a compote from dried rosehips. Just keep in mind that rose hips in compote will bring much less benefit – during heat treatment, the concentration of the vitamin decreases many times,” the nutritionist explained.

In addition, there is a lot of vitamin C in greens.

“But the problem with this product is that the vitamin C content is measured in one hundred grams of product, and not everyone can eat that much parsley. But this does not mean that you should not drink rosehip broth or eat greens,” added Svetlana Fus.

The expert advises eating a variety of fresh, frozen, or fermented vegetables and fruits, depending on the season.

What to eat to get enough vitamin C

  • 100 g of cabbage, 1 apple, and 1 tomato contain the norm of vitamin C.
  • 40 g of bell pepper.
  • 30 g of black currant.
  • 100 g of cauliflower (steamed).
  • 100 g of orange.

According to the expert, it is very important to preserve vitamin C in foods as much as possible. It is water-soluble and breaks down during prolonged storage. Ascorbic acid is easily oxidized.

  • Products should not be stored in metal containers, as ascorbic acid reacts.
  • Vitamin C should also not be exposed to light and high humidity.
  • The antioxidant is destroyed by drying, slicing, prolonged heating of food in a saucepan with an open lid, and reheating of food, copper, or iron cookware.
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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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