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How to increase the consumption of vitamin C in our diet?

How to increase the consumption of vitamin C in our diet?: Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the development, maintenance, and growth of our body. Because our body is not capable of producing it, we must obtain it through food.

Why is a sufficient intake of vitamin C essential for the athlete?

  • Antioxidant: protects cells from damage caused by exercise.
  • Improves the absorption of iron present in foods of plant origin.
  • It contributes to the proper functioning of our immune system to protect our bodies against diseases.
  • Intervenes in the formation of red blood cells.
  • The body must produce collagen (necessary for wound healing).
  • It is necessary for the formation of connective tissue and some hormones.

How Much Vitamin C Do I Need?

The amount of vitamin C you need each day depends on your age. The average daily amounts of vitamin C, expressed in milligrams (mg) that are recommended for people of different ages are as follows:

Stage of life Recommended amount
Babies up to 6 months of age 40 mg
Babies 7 to 12 months of age 50 mg
Children 1 to 3 years of age 15 mg
Children 4-8 years old 25 mg
Adults (men) 90 mg
Adults (women) 75 mg
Pregnant teens 80 mg
Pregnant women 85 mg
Adults (women) 75 mg
Pregnant teens 80 mg
Pregnant women 85 mg

If you smoke, you must add 35 mg to the above values ​​to calculate the total recommended amount of vitamin C you need each day

Primary sources of vitamin C

It is found mainly in citrus fruits and vegetables.

It is difficult for a deficiency to occur if we eat a varied and balanced diet. However, vitamin C deficiency is more likely in people who smoke or have a limited diet and do not include fruits and vegetables regularly.

To provide a correct intake of vitamin C through our daily dietary guidelines, we leave you the following recommendations:

  • Eat three servings of fruit and two servings of fresh vegetables a day.
  • Consume at least one serving of uncooked vegetables and fruit a day; in this way, you guarantee that the vitamin C in these foods is not lost during cooking.
  • Do not eliminate any food group from your diet.

How can we minimize the loss of Vitamin C?

  • Store your fruits and vegetables in a cool, dry place away from light.
  • Wash and cut your fruits and vegetables just before cooking.
  • Cook the vegetables with the minimum amount of water. Always boil the water first before adding the vegetables and cook them for the shortest possible time.
  • Buy quality fresh vegetables and fruits, and eat them as soon as possible because their nutritional value and vitamin C content will be higher.
  • Take advantage of the water where you boiled your vegetables to prepare soups, purees, or creams.

The consumption of fruits and vegetables are essential as part of a healthy diet, because they are a rich source of vitamins, minerals, fiber and antioxidants. Therefore, do not forget to carry out a varied and balanced diet. So pie to include it in your meals and follow these tips.

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