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Shëndeti

Five foods packed with vitamin C to boost immunity

Five foods packed with vitamin C to boost immunity

There are alternatives to the classic ways of taking vitamin C, especially in winter, which is necessary as a natural antioxidant to prevent seasonal diseases and strengthen the immune system.

We find out where to find it in good quantities if you don't like citrus and without the need to use synthetic nutritional supplements.

In order to "supply" yourself with vitamin C - taking into account the recommended average daily dose of 90 mg for men and 75 mg for women - there are at least 5 alternative ways to introduce the necessary amount into the body through food:

1. Broccoli

Broccoli provides 51 mg of vitamin C per serving (half cup or 90 mg/100 g). For the correct daily intake, it is enough to eat a cup of boiled broccoli (or 250 g), even better roasted, perhaps accompanied by potatoes, which are also rich in ascorbic acid and other important nutrients.

2. Brussels sprouts

Even Brussels sprouts (of European origin) guarantee a good amount of vitamin C of 48 mg per half cup, or 85 mg per 100 grams of product. If you don't like eating them raw, the best way to avoid losing the high nutritional value of Brussels sprouts is to steam, microwave or pan-cook them.

3. Cauliflower

Another vegetable rich in ascorbic acid that should not be missing from your tables in winter is cauliflower (148 mg per 100 g), ideal for low-calorie diets due to the reduced calorie intake. In addition to vitamin C, it contains active anticancer, antiinflammatory and antiscorbutic substances. Recent research has shown its effectiveness in preventing prostate cancer.

4. Red pepper

One vegetable with a generous supply of ascorbic acid is red pepper, which when eaten raw provides 95 mg per serving, compared to 60 mg of green pepper. The quantity is even higher than the recommended daily average, but which decreases depending on the time and type of cooking.

5. Spinach and tomatoes

Those who think vitamin C is only found in large amounts in oranges may not know that spinach and tomatoes are two vegetables that, when combined raw or lightly cooked, can provide up to 42 mg per serving.