Vitamin C is one of the most important vitamins Which contributes significantly to strengthening the immune system, and makes the body have the ability to resist diseases, especially viral diseases, and this was confirmed by “Life Science”.
According to nutritionist Helen Bond, vitamin C has a key role in making collagen responsible for blood vessels, bones, cartilage, gums, skin and teeth, so it is essential to aid wound healing, and it is also essential for our nervous system, which helps support and strengthen the immune system.
The report presented the most prominent and important foods rich in vitamin C, including:
-citrus fruits:
Oranges, grapefruits, and lemons are all fruits rich in vitamin C, as one orange contains 87 milligrams of vitamin C, and citrus fruits contain flavonoids, a type of antioxidants, and therefore eating them protects you from immune diseases.
Potatoes:
One of them weighs about 240 grams, and contains 42 mg of vitamin C, and the potato peel contains minerals, including magnesium and potassium, and potassium has been shown to help in heart health, and it is rich in fiber.
– the strawberry:
100 grams of strawberries contain 59 mg of vitamin C, which is two-thirds of the recommended dietary intake of vitamin C for men. Strawberries are an important source of antioxidants, especially anthocyanins and quercetin, which are said to help protect against heart disease.
– Broccoli:
Broccoli contains 89 mg of Vitamin C. Broccoli actually contains some protein needed for muscle growth, as well as a wide range of processes that occur in the body. 1 cup provides about 3 grams of protein which is low, but surprising for a green vegetable.
– kiwi:
Just one kiwi contains a healthy 56 mg of vitamin C.
Spinach:
Spinach contains 28 mg of vitamin C per 100 grams, which is just under a third of the recommended dietary allowance for men. Spinach contains vitamin K and calcium, which support bone health, and spinach helps make red blood cells in the body.
Cabbage:
100 grams of cabbage contains 37 mg of vitamin C, and also contains fiber and vitamin K.
Black apricot:
Containing over 122 mg of Vitamin C per 100 grams, black apricots are also packed with antioxidants as well as omega-6 needed for heart health.