Vitamin C, yes but natural!

What fruits do they consume to increase your health? Welcome to wistropa1’s blog!

Today we will talk about an essential nutrient that deserves all your attention: the Vitamin C.

Known for its numerous benefits, this vitamin is an essential ally to strengthen the immune system, promote muscle recovery and improve skin health.

So what fruits you should favor to fill Vitamin C ?

Let’s find out the best options together!

The benefits of vitamin C

Before immersing myself in the heart of the matter, we briefly remember why the Vitamin C It is so important.

Has a key role in:

– reinforcement of the immune system: Stimulating the production of white blood cells, the Vitamin C It helps fight infections.
– reduction of oxidative stress: As a powerful antioxidant, it protects cells from damage caused by free radicals.
– Synthesis of collagen: Essential for the health of the skin, ligaments and blood vessels, Vitamin C Promotes rapid healing of injuries.
– Improvement of iron absorption: It helps to transform non -emic iron (present in plants) into a form more easily absorbable by the body.

Which fruits to choose?

Now that we have seen the importance of Vitamin CLet’s examine the fruits that are the best sources:

1. Citrus

The fruits of citrus fruits, such as oranges, lemons, grapefruits and mandarins, are renowned for their wealth in vitamin C. An average orange contains about 70 mg of vitamin C, which represents more than the recommended daily intake.

2. The kiwi

This small hairy fruit is a real bomb of Vitamin C.

Only one kiwi can contain up to 100 mg of Vitamin CEven overcoming the orange.

In addition, it is rich in fiber and antioxidants.

3. Strawberries

THE strawberries They are not only delicious, they are also very nutritious.

A cup of cut strawberries provides about 85 mg of Vitamin C.

They are also full of fiber and anti -inflammatory compounds.

4. The Papia

Papaia is a tropical fruit full of nutrients.

In addition to its high content of vitamin C (about 90 mg per cup), it contains digestive enzymes that can help improve digestion.

5. Mango

This juicy and sweet fruit is an excellent source of Vitamin Cwith about 60 mg per fruit.

Mango is also rich in vitamin A, which is beneficial to eye health.

6.

The berriesboth raspberries, blueberries or blackberries, they offer a good amount of Vitamin C despite being low in calories.

They too Rich in antioxidantsWhich makes it an excellent choice for post-Alleni snacks.

How to integrate these fruits into your diet?

There are many ways to incorporate these rich fruits Vitamin C In your daily diet:

– smoothies: Mix many of these fruits in a refreshing smoothie for a nourishing breakfast.
– fruit salads: Create a colorful salad with citrus fruits, strawberries and kiwi for a vitamin snack.
– Desserts Sains: Add slices of mango or papaia to your desserts for a tropical touch.

Conclusion

THE Vitamin C It is an essential nutrient that you should not neglect, especially if you are active and frequent a gym like wistropa1.

Integrating these rich fruits Vitamin C In your diet, you will help to strengthen your immune system, improve general health and optimize sports performance.

Don’t forget: a balanced diet is the key to a healthy lifestyle.

So, fill vitamins And stay in good shape with wistropa1 !

See you soon for other tips Health and well -being !