Es tiempo de cuidar nuestras defensas y a través de la alimentación podemos lograrlo. La vitamina C es un micronutriente que tiene gran influencia sobre el sistema inmune. Hoy te invitamos a que conozcas 5 alimentos que deberías incluir en tu dieta para aportar una dosis extra de vitamina c.
Entre las funciones de este nutriente esencial para el cuerpo, estudios científicos han podido comprobar que esta vitamina tiene la capacidad de reducir los síntomas del resfriado. Asimismo, funciona como antioxidante, y también es fundamental para estimular la producción de colágeno.
Sin embargo, para conseguir los niveles adecuados de vitamina c debemos tener en cuenta que es una vitamina hidrosoluble, por lo cual necesitamos consumir una cantidad suficiente de este nutriente cada día, para contar con unos niveles adecuados.
De acuerdo con el Instituto Nacional de Salud, “la dosis requerida por cada persona depende de factores como la edad o el sexo”. Esto quiere decir que un hombre adulto necesita alrededor de 90 mg de ácido ascórbico cada día, mientras que una mujer adulta requiere de unos 75 mg al día.
8 alimentos ricos en vitamina c:
Pimientos rojos: aporta unos 139 mg por cada 100 gramos de alimento, lo cual suple las necesidades diarias de vitamina c de una persona adulta. Igualmente, es rico en vitamina A, lo cual contribuye al cuidado de la piel, el cabello, las uñas y la vista.
Kiwi: el kiwi posee 92,17 miligramos de vitamina C por cada 100 gramos. Es decir, casi el doble que una naranja.
Brócoli: este alimento es un buen aliado para fortalecer nuestras defensas, ya que en 100 gramos hay 89 mg. de vitamina C.
Uva: La uva contiene 90 mg de ácido ascórbico por cada 100 gramos. Diferentes estudios indican que el extracto de la piel de las uvas protege del virus de la gripe.
Fresas: Una de las frutas con mayor sabor que podemos encontrar. Permite su uso como ingrediente en numerosas elaboraciones, pero también destaca por aportar 70 mg de vitamina C por cada 100 gramos de alimento.
Guayaba: Esta fruta tiene muchos componentes que aportan a la salud. Aporta vitamina C, al igual que provitamina A, vitaminas del grupo B, y minerales como el potasio. Además, tiene un suave efecto laxante para el organismo. Contiene 60 mg por cada 100 gramos de alimento.
Perejil: Además de darle sabor a nuestras comidas, el perejil es una importante fuente de vitamina C. En 100 gramos de perejil hay unos 150 mg. de este nutriente.
Papaya: Esta fruta además de ser una buena fuente de ácido fólico y vitamina A, también proporciona una suficiente dosis de vitamina C, ya que en 100 gramos contiene unos 70 mg.
Una alimentación saludable es fundamental para prevenir enfermedades. La dosis adecuada de vitamina C contribuye a estar sanos en una época donde debemos seguirnos cuidando.
Fuentes: Vitonica.com y BBC
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