In addition to being part of the group of vitamins necessary for the proper functioning of the body, vitamin C protects against low immunity, cardiovascular diseases, eye diseases and even aging . It also helps strengthen blood vessels and regulate cholesterol levels. In this comprehensive article on Vitamin C , you will find all the information you need to improve your diet, health and possible contraindications for excess of this substance.
Index
What is the optimal daily amount of vitamin C?
Until now, it was always said that the optimal daily amount of vitamin C would be 75 mg for women and 90 mg for men. However, recently the Linus Pauling Institute in the USA concluded that this amount is not adequate. In an article published by the journal Critical Reviews in Food Science and Nutrition, it was determined that the ideal dose is 200 milligrams, for both men and women.
Remember that commercially available vitamin C supplements generally contain 1000 mg (1 g), 5 times the RDA. So be careful, because excess vitamin C in the body, in some cases, can cause problems such as kidney stones. For this reason, it is better that you ingest vitamin C in its natural state, through food.
50 foods with the most vitamin C
| Food | part | Vitamin C |
| 1. Camu-camu | 12 units, 100 g | 2,606 mg |
| 2. Acerola | 10 units, 100 g | 1,046 mg |
| 3. Frozen Acerola Pulp | 1 packet of 100 g | 623 mg |
| 4. Soursop | 1/2 unit, 1.5 kg | 286 mg |
| 5. Concentrated cashew juice | 1 cup, 200 ml | 277 mg |
| 6. Red chili | 1 unit 140g | 221 mg |
| 7. Cashew | 1 unit 100g | 219 mg |
| 8. Yellow pepper | 1 unit 140g | 201 mg |
| 9. Concentrated orange juice | 1 cup, 200 ml | 146 mg |
| 10. Green peppers | 1 unit 140g | 140 mg |
| 11. Tangerine | 1 unit 125g | 140 mg |
| 12. White guava | 1 130 g unit | 128 mg |
| 13. Frozen cashew pulp | 1 packet of 100 g | 119 mg |
| 14. Red guava | 1 130 g unit | 104 mg |
| 15. Orange | Unit 1 160 g | 85 mg |
| 16. Concentrated tangelo juice | 1 cup, 200 ml | 83 mg |
| 17. Lime juice concentrate | 1 cup, 200 ml | 82 mg |
| 18. Papaya ice cubes | 1 cup of tea, 100 g | 82 mg |
| 19. Pineapple nectar | 1 cup, 200 ml | 82 mg |
| 20. Carambola (star fruit) | 1 130 g unit | 79 mg |
| 21. Papaya tea | 1 cup of tea, 100 g | 78 mg |
| 22. Cashew nectar | 1 cup, 200 ml | 77 mg |
| 23. Tangelo Tangerine | 1 unit, 138 g | 67 mg |
| 24. Cauliflower cooked with butter | 1 deep plate, 88 g | 67 mg |
| 25. Mango | Half unit 100g | 65 mg |
| 26. Industrial orange juices | 1 cup, 200 ml | 64 mg |
| 27. Strawberry | 4 units, 100 g | 63 mg |
| 28. Tomato paste | 1 can of 350 g | 63 mg |
| 29. Organic watercress | 2 and 1/2 cups of tea, 100 g | 60 mg |
| 30. Organic parsley | 1 cup of tea, 100 g | 51 mg |
| 31. Orange nectar | 1 cup, 200 ml | 50 mg |
| 32. Peach nectar (peach) | 1 cup, 200 ml | 50 mg |
| 33. Packaged orange | 1 unit 100g | 43 mg |
| 34. Grape juice concentrate | 1 cup, 200 ml | 42 mg |
| 35. Baked broccoli | 1 cup of tea, 100 g | 42 mg |
| 36. Red cabbage stew | 1/2 cup of tea, 100 g | 40 mg |
| 37. Taiti Lemon | 1 unit 100g | 38 mg |
| 38. Steamed vegetable salad | 1 cup of tea, 130g | 38 mg |
| 39. Guava nectar | 1 cup, 200 ml | 35 mg |
| 40. Baked cauliflower | 1 cup of tea, 135 g | 32 mg |
| 41. Passion fruit nectar | 1 cup, 200 ml | 32 mg |
| 42 Raw Chives (Green Onions) | 1 cup of tea, 100 g | 31 mg |
| 43. Kiwi | 1 unit 40g | 28 mg |
| 44. Pineapple | 1 slice, 80 g | 27 mg |
| 45. Concentrated passion fruit juice | 1 cup, 200 ml | 27 mg |
| 46. Jambul | 20 units, 100 g | 27 mg |
| 47. Plum | 5 units, 100 g | 27 mg |
| 48. Ambarella (Spondias dulcis) | 1 unit 100g | 26 mg |
| 49. Organic lupins (lupins) | 1 cup of tea, 100 g | 25 mg |
| 50. Frozen mango pulp | 1 packet of 100 g | 24 mg |
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.
