Advices To Consume More Vitamin C

The Vitamin C is one of the most needed micro-nutrients in our body because it helps keep the immune system, helps absorb iron, promotes healing of wounds and is also a potent antioxidant, therefore, obtained through food is of great importance. Here are some advices to consume more vitamin C and meet the daily quota.

We need approximately 60 mg daily of Vitamin C but those who smoke, do intense physical activity or drink alcohol excessively, require larger quantities, so if you want to avoid shortages and ensure their needs are covered, here are some advices to consume more ascorbic acid daily.

• Prepare your juices and salads just before eating because vitamin C is easily oxidized and if you leave in the refrigerator that has a salad, you will lose much of this micronutrient.

• Cook potatoes and sweet potatoes with the skin, so take advantage of the vitamin C that they possess.

• Consume at least a portion of raw fruit and vegetables a day, in this way guarantees that vitamin C contained in these is not lost in cooking but enters the body.

• It incorporates a lemon juice to salads, In order to obtain an extra supply of vitamin C.

• Use chopped fresh peppers to flavor meats or as an ingredient in salads, this can increase significantly the amount of ascorbic acid consumed daily.

• Add fresh fruit to milk or yogurt for the same a little more of this valuable vitamin.

• Use herbs such as parsley or cilantro which have high amounts of vitamin C in their composition and in small amounts can add flavor dishes and this micro-nutrient.

These practical advices help meet the needs of Vitamin C in the body and preventing the deficit in order to ensure good antioxidant defenses and we all need to prevent disease and prevent cell oxidation that free radicals cause.