Although the calendars show the autumn season, the air temperatures may not yet be exactly according to the autumn conditions. One day we are faced with a sunshade weather situation, one day we may encounter a closed and cold weather. Even during the day, temperatures can change at different times. During these periods, we need to keep our immune system strong because we can hardly adapt to weather changes and we can have cold problems. When you think of the immune system and the common cold, vitamin C comes to mind first. Since our body cannot produce vitamin C, we take it from outside thanks to food. The main sources of vitamin C, a water-soluble vitamin, are fruits and vegetables.
Orange, which is the fruit most identified with vitamin C, can meet our daily vitamin C needs on its own. Approximately 75% of 100 grams of oranges contain vitamin C.
Another nutrient that is associated with vitamin C as much as orange is lemon. 100 grams of lemon, which is very rich in vitamin C, contains approximately 60 milligrams of vitamin C.
When we eat 1 grapefruit a day, we can meet all of our daily vitamin C needs. An average-size grapefruit contains about 80 milligrams of vitamin C.
Parsley, which is a very important source of vitamins C, E and B group vitamins, is rich in folic acid and carotenoids. The rate of vitamin C in 100 grams of parsley is almost 200%.
Only 1 of the strawberries, which we all eat fondly, can meet about 7% of our daily vitamin C need on its own. We can get enough of vitamin C by eating 1 bowl of strawberries, which are also a source of potassium, manganese and folate.
A whole pineapple provides 80% of the vitamin C our body needs. When we eat 1 bowl of pineapple, we contribute both to vitamin C and protein absorption in our body.
There is approximately 93 milligrams of vitamin C in 100 grams of kiwi, which is one of our favorite winter fruits. At the same time, besides vitamin C; It is also a good source of potassium, copper, vitamins E and K.
Both red and green peppers have many contributions to our body. We can also meet our magnesium, potassium and phosphorus needs from peppers from which we can buy vitamins A, K and B6. 1 average size green pepper is enough for our daily vitamin C needs.
As the winter approaches slowly and the fruits on the counter begin to be a source of vitamin C, it is up to us to prepare a fruit salad. In addition to a diet rich in vitamin C, we can support our body in terms of vitamin C with food supplements.