With cold weather, a weakening of our immune system becomes inevitable. To protect against illness and strengthen immunity, it helps to eat foods containing vitamin C. Let us look at the benefits of this vitamin found in some fruits and vegetables, and where it is found.
It is a strong antioxidant. It slows the development of breast cancer and sun-induced skin cancers.
It increases iron absorption. It makes it easier for the iron and folic acid needed for blood production to pass into the blood, thus preventing anemia.
It strengthens immunity. It protects the body in poisoning and feverish illnesses and strengthens the immune system.
It plays a role in collagen synthesis, holding the connective tissues together.
Sources of Vitamin C
- Lemon: 1 medium lemon has 35-50 mg.
- Strawberry: 1/2 cup has 70-80 mg.
- Orange: 1 medium orange has 75-100 mg.
- Green pepper: 3-5 peppers have 30-50 mg.
- Cabbage: a plate has 43-65 mg.
- Cauliflower: a plate has 80-120 mg.
- Grapefruit: 1 medium has 80-120 mg.
- Spinach: a plate has 75-100 mg.
*Our daily vitamin C need is 75-90 mg, rising in childhood, pregnancy, breastfeeding and feverish illness.
**If vitamin-C vegetables are boiled in a lot of water, the vitamin dissolves and passes into the water; discarding that water can lose 50-80% of the vitamin. Keeping vegetables and fruits waiting after cutting or cooking also causes losses.
***If vegetables are cleaned and dropped into boiling water as soon as they are cut, or cooked quickly with little water and the water is eaten, very little vitamin is lost.