This blog post will walk you through: vitamin c foods vegan.
How Much Do You Need Daily?
Vitamin C is also needed for wound healing and for healthy bones and teeth. Smoking cigarettes also lowers the amount of vitamin C in the body, so smokers need to have higher intakes. It’s best to get vitamin C from foods, as a supplement might not have the same effect and vitamin C rich foods tend to have multiple health benefits.
For example, raw broccoli contains 79 milligrams per 100 grams, steamed broccoli contains 60 milligrams and boiled, just 44 milligrams. So boiling broccoli may cause losses of over a third of its vitamin C content and microwaved or stir-fried broccoli, up to a quarter. Steaming does not cause such significant losses of vitamin C in broccoli.
Cooking can remove up to two-thirds of the vitamin C in fresh spinach and canned peas and carrots may lose 85 to 95 per cent of their vitamin C. Depending on the method used, loss of vitamin C during cooking typically ranges from 15 to 55 per cent. Lycopene may be an even more potent antioxidant than vitamin C. A mixture of fresh and lightly cooked vegetables will provide all the vitamin C you need. If you take large amounts of vitamin C – more than 1,000 milligrams daily – it can cause stomach pain, diarrhoea and/or flatulence.
Contrary to popular belief, vitamin C supplements don’t help prevent colds but a healthy diet with vitamin C rich foods can help boost your immune syste.
Post Navigation
We’ve compiled a list of vegan foods that are packed with vitamin C and are just all-around good for you. Plus, broccoli is an excellent source of vitamin A, vitamin B6, and dietary fiber.
This tart fruit is packed with vitamin C as well as manganese, copper, and vitamins B6 and B1. Just one cup of oranges contains over 150 percent of your daily requirement. And spinach is great fresh or steamed, so it’s easy to add more greens to your diet.
Why Do We Need Vitamin C?
Hat we don’t pay much attention to it, and yet it’s easy to not get enough of it in your diet, particularly if you rely on processed and convenience foods.
Almost Anything With Vitamin C In It (Also Known As Ascorbic Acid) Is Hailed As A Healthy Food But Is That Simply A Marketing Trick?
Extreme cases of vitamin C deficiency can lead to scurvy – a potentially fatal disease that used to be common among sailors. Its symptoms include gum bleeding and swelling, purple and bleeding skin, muscle and joint pain and tiredness – simply because the body cannot make collagen and maintain all its tissues. Scurvy was eradicated with the introduction of lemons, oranges and lemon juice in the naval diet but, occasionally, it still occurs in people with very poor or limited diets.
And, as if that wasn’t enough, vitamin C can also help your body absorb iron from the foods you eat.
How Much Vitamin C Should You Aim For?
The recommended daily allowance (RDA) is 75 mg for adult women, and 90 mg for adult men. This also means that it’s better to eat foods with vitamin C on a regular basis, rather than in binges once in a while.