Most people get into the habit of taking a pill or two of vitamin C as soon as they develop a common cold. Because it is believed that vitamin K has some relief for the skin. Vitamin C is an organic compound called ascorbic acid. It plays a major role in our body's immune system. In addition it helps in the absorption of iron in the food we eat. In addition it helps in the production of collagen fibers which are used to make the connective tissues that we use frequently in the body. Apart from that, Vitamin C is also a great help in drying wounds. The antioxidant properties of vitamin C also prevent the destruction of extra cells in our body. The average man needs about 90mg (90 mg) of vitamin C per day, while a woman needs about 75mg on average. An average-sized pomegranate contains about 70 milligrams of vitamin C, and many of the fruits and vegetables we eat contain significant amounts of vitamin C.
Red pepper - Among them, red pepper and bell pepper are high in vitamin C. Half a cup of red pepper contains about 95mg of vitamin C, in addition it contains vitamins A, B, E and K, as well as some potassium, folic acid. , manganese and magnesium. These red chillies can be sliced or minced and added to salads to preserve their nutritional value.
Kiwi Fruit - Although not available in the general market, kiwi fruit, which can be purchased at supermarkets in every province, contains a very high quality vitamin C. Medium- sized kiwi fruit contains about 70 milligrams. In addition to vitamin C, this fruit is high in fiber and also contains antioxidants called flavonoids and carotenoids, which protect the body's cells. The peculiarity of this fruit its skin is rich in nutrients and fiber, and some people unknowingly peel it and lose its nutritional value.
Strawberries - This fruit is also high in vitamin C and a cup of strawberries contains about 85 mg of vitamin C. These are high in fiber and low in calories. It also contains a lot of antioxidants, which protect the cells. Strawberries with bright red and green stems should be thoroughly washed and eaten.
Broccol - These are also high in vitamin C, with about 50mg of vitamin C in about half a cup. These are also high in fiber and contain significant amounts of antioxidants. To maintain the nutritional value, the well-washed beracoli is steamed for about 5 minutes without destroying the nutritional value.
Cantaloupe - These are also melons and can be easily purchased at supermarkets. In addition to vitamin C, they contain carotenoids, vitamin B, potassium, magnesium, copper and flavonoids. 1/2 cup of Cantaloupe contains about 30mg of vitamin C.
Tomatoes - A medium-sized tomato contains about 20 milligrams of vitamin C. That value comes from the fact that you eat raw tomatoes and some of them are destroyed during cooking. However, when tomatoes are heated, the amount of vitamin C decreases, but there is an increase in the amount of the antioxidant lycopene. Therefore, raw tomatoes can be used in salads and sandwiches to get both, and can be used in cooked tomato sauce, pasta or short eats.
potato - A medium-sized boiled potato contains about 20 milligrams of vitamin C. In addition, potatoes are high in fiber and high in potassium. Instead of frying potatoes in deep oil, they can be roasted in olive oil.
Cabbage flowers - A cup of cabbage flower contains about 40 milligrams of vitamin C, in addition to which it is rich in vitamin K, polyunsaturated fatty acids and fiber. These can be eaten raw or steamed or roasted with oil.
Trees - A cup of papaya contains too much vitamin C per day. It is about 90 milligrams. In addition it contains carotenoids, flavonoids, vitamin B, folic acid, potassium, magnesium and fiber. These ingredients are very beneficial for the functioning of the heart and also protect against bowel cancer. In addition, grapefruit juice is also rich in vitamin C.
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