That Vitamin C do well, now everyone knows it and everyone says it; that there is a lot of it in lemons and oranges, mashed potato. In nature, however, vitamin C is also found in other fruits and vegetables, maybe less known and "unsuspected", which do very well, much better than many chemical vitamin supplements.
Recall that the daily requirement for adults is 60 mg, twice as much for smokers and about 90 mg when breastfeeding.
Pay attention to cooking: over 40 degrees Vitamin C is no longer active and if you leave fruit and vegetables too much in water, Vitamin C "transfers" them, being water-soluble.
That said, here are some ideas on where to naturally find vitamin C (source National Research Institute for Food and Nutrition, food composition tables).
Vitamin C in peppers and chillies
The undisputed king of our summer salads, i pepperoni they are crunchy, spicy, fresh, fun. THE semi they are the "keepers" of the spicy flavor, but also of the capsaicin, which scientists have shown to have beneficial effects on muscle achesi.
That said, the peppers contain 229 (hot peppers, also rich in betacarotene) or 166 (red and yellow peppers) or 127 (green peppers) mg of vitamin C per 100 grams. So much, in short! Make your salads and peppers with peppers healthier and healthier.
Vitamin C in cabbage, broccoli and rocket
I'm a nice family. A bit' smelly, but, trust me, i cabbage I'm a real "natural pharmacy". Fibers, minerals, substances with anticancer effects. And a lot of vitamin C. Is that too little?
Win the broccoli and rocket, with 110 mg of vitamin C per 100 grams, but also the least rich, that is cauliflower with its 50mg per 100 grams it is almost able to satisfy, by itself, the daily requirement. Always better raw.
Vitamin C in papaya
Maybe we know the papaya for the advertising of supplements, but it is worth discovering the "real" fruit, to be enjoyed fresh, alone or in fruit salad (with a nice splash of lemon, to stay on the subject). With a whopping 60 mg of vitamin C, 100 grams of papaya provides all the vitamin C we need for a day.
Vitamin C in kiwifruit
Originating from the New Zealand but now completely el landscapeized and known, i Kiwi they provide 85 mg of vitamin C per 100 grams, as well as flavonoids and potassium. Comfortable to eat, digging them directly with a spoon, they will make the happiness (and health) of yours too children.
Vitamina C nell'acerola
More difficult to find in fresh form, these red fruits of Acerola they contain 1677 mg of vitamin C per 100 grams. It is easy to understand why their dry extract is so used as the main one natural source of vitamin C in case of deficiencies.
Vitamin C in currants
Let's rediscover the woods and berries instead of the bottles of pills. The ribes, in particular, even provides 200 mg of vitamin C every 100 grams, plus iron, potassium, vitamin B5 and other healthy plant substances. We invent new recipes for ours salads and fruit salads, let's color them with ... currant!
Vitamin C in parsley
It is said of him that he is fine everywhere. And thank goodness, it comes to say! With its 162 mg of vitamin C per 100 grams, the parsley it's great seasoning, But especially natural vitamin C supplement. Put it in crude, not in cooking, to better preserve its beneficial effects.
Acerola, rich in vitamin C against the flu
