Vitamin C, also called ascorbic acid, is a famous antioxidant that works by protecting cells from free radicals, substances that cause cell aging and the onset of cancer. It is also widely used as a supplement for strengthening the immune system and in beauty products to reduce wrinkles and fine lines.
Foods rich in vitamin C are mainly citrus fruits like orange, pineapple, lemon and mandarin. See a complete list on Food sources of Vitamin C.
Functions of Vitamin C
Vitamin C functions in various parts of the body, bringing benefits such as:
- Strengthening of the immune system;
- Prevention of premature aging;
- Prevention of cancer;
- Improved health of bones, teeth and gums;
- It increases the absorption of iron in the intestine.
It is important to remember that for vitamin C to increase the absorption of iron in the intestine, it should be taken along with a meal rich in iron. So after a meal that has meats, which are iron-rich foods, you should eat a citrus like orange, tangerine or pineapple.
It is important to remember that people with kidney-related illnesses, such as kidney failure or kidney stones, should not consume foods rich in vitamin C without medical or nutritionist guidance.
Foods rich in vitamin C
The table below shows the amount of vitamin C present in 100 g of food.
| Food | Vitamin C (mg) | Energy (kcal) |
| Pineapple | 34.6 | 48 |
| Pear orange | 53.7 | 37 |
| Tangerine | 48.8 | 38 |
| Lemon | 34.5 | 22 |
| Acerola | 941.4 | 33 |
| cashew | 219.3 | 43 |
| Kiwi | 70.8 | 51 |
The amount of vitamin to be taken per day varies with age, with adult women needing 75 mg / day, while men need 90 mg / day. See all Benefits of Orange.
Vitamin C in beauty creams
Vitamin C is also widely used as a component of beauty creams as it helps prevent aging, fight wrinkles and lighten blemishes. It is used primarily in moisturizing products for the face and sunscreens. See more in Vitamin C for skin.
See the benefits of camu-camu, the richest vitamin C fruit of all.
