This vitamin, the considerable antioxidant power, is your best ally against colds. Here are the foods to eat for a diet rich in vitamin C.
1. berries
Berries are full of nutrients that can help improve memory and reduce the risk of heart disease and cancer. Vitamin C helps to strengthen the immune system and protect connective tissues. Strawberries and cranberries are good sources
2. Cabbage family
Cabbage are nutritional kings like bok choy and Brussels sprouts. They contain 33 mg of vitamin C per cup. Rich in nutrients, these members of the cabbage family can help fight cancer and heart disease. However, Brussels sprouts contain four times (against 97 mg 33 mg per cup).
For vitamin C, raw cabbage is the winner. But when cooking, it is better to steam, the microwave or stove for it retains its nutrients.
3. citrus
Citrus fruits are an excellent source of vitamin C, potassium, pectin and phytochemicals that can help many conditions like allergies, asthma, cancer, cataracts, heart disease, stroke and cold.
4. kiwis
A big kiwi provides about 80 mg of vitamin C and many phytochemicals (about a 115 g contains 100 mg). It also contains a lot of potassium and pectin, soluble fiber helps stabilize blood cholesterol. It also provides lutein and zeaxanthin, antioxidants associated with eye health. A portion of 115 g has only 70 calories.
To preserve its vitamin C content, it is best to eat it raw. If you combine it with meat, poultry or fish, do not let it sit too long before serving, found in kiwi actinidin, an enzyme having the property of tenderizing meat.
5. melons
Most melons are rich in vitamin C and potassium. Cantaloupe and honeydew melon are particularly rich in vitamin C, with an average of 50 mg per cup. Melons can help prevent acne, cardiovascular disease, some cancers, respiratory diseases and vision loss.
To protect their nutritional values , buy whole and not sliced melons, because some of the nutrients, especially vitamin C, deteriorate on contact with air.
Give it 1/5
6. peas
Costs peas are a good source of protein and herbal iron excellent for vegetarians. Peas can help reduce the risk of developing certain cancers, depression, high cholesterol and macular degeneration. Vitamin C may protect against cataracts by fighting against the harmful effects of free radicals.
To lose fewer vitamins, if cooked, very little water is used and the crunchy guard.
7.PEPPERS
An average pepper contains 32 calories, but its vitamin content varies depending on its color. In the same volume, pepper is a better source of vitamin C than citrus. Medium green pepper provides more than 100% of the recommended dietary allowance of vitamin C, while a red pepper provides 50% more of this antioxidant. It offers protection against heart disease, vision loss, and nasal congestion.
By cooking or steam quickly jump to the Chinese, it does not decrease very significantly its nutritional value.
8. pineapple
Long used as a folk remedy to address intestinal disorders and relieve constipation, this tropical fruit is also known to enhance immunity, bone and cardiovascular health. The cup serving of fresh pineapple contains 25 mg of vitamin C and provides 75 calories. The pineapple juice retains its vitamin C.
If pineapple is preserved in its own juice, it does not lose much either, and it provides 150 calories.
9. Potatoes
A medium potato baked with skin provides 25 mg of vitamin C, which is more than 25% of the recommended dietary allowance of an adult. It is an important source of vitamin C in the diet of Quebecers.
10. lettuce
Mix your salad with a variety of green vegetables to increase your intake of fiber and antioxidants. Green salad offers a myriad of nutrients and health benefits. Chicory, dandelion and watercress are good sources of vitamin C.
11. spinach
Popeye's favorite food is a great source of iron, but it is rich in carotenoids and phytochemicals. These nutrients are teaming with vitamins to help protect against cancer, high cholesterol and loss of vision. Vitamin C spinach may help prevent macular degeneration, osteoarthritis and stroke.
Give it 1/5
12. sweet potatoes
Sweet potatoes are one of the most nutrient-rich vegetables. Their vitamin C can help prevent cancer, degenerative eye disease, depression and heart disease.
Give it 1/5
13. tomatoes
Medium ripe tomato, with 26 calories, contains about 23 mg of vitamin C. Most of the vitamin C is found in the gelatinous sheath seeds. It can protect against heart disease, respiratory infections, skin cancer and vision loss.
If one wants to keep all the nutrients, it is best to use plum tomatoes smaller and less bitter seeds.
14. turnips
The turnip is a good healthy and easy to prepare vegetable market, and to grow, but very rich in vitamin C and essential amino acids. A cup of boiled turnip provides 35 calories and 18 mg of vitamin C. Vitamin C acts as a powerful antioxidant helping to control free radicals and strengthening immunity.
15. Winter Squash
Half a cup of winter squash baked offers 10% Recommended Dietary Allowance for vitamin C. The winter squash are colorful and delicious vegetables that can help prevent acne, heart disease and weight gain. Like boiling water destroys the vitamin C and other nutrients, it is baked or steamed.