Citrus fruits, a source of vitamin C and flavonoids: how to avoid deficiencies (and scurvy)

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Elia Tabuenca García
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We know that citrus fruits are an important source of vitamin C but this is not their only value. In fact, citrus fruits are also rich in flavonoids, substances that favor the proper functioning of our body and that protect against premature aging.

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We know well that the citrus fruits they are an important source of vitamin C but that is not their only value. In fact, citrus fruits are also rich in flavonoids, substances that favor the proper functioning of our organism and that protect against premature aging.





Flavonoids protect the heart and brain, promote circulation, have analgesic and anti-inflammatory properties.

We find flavonoids in oranges, lemons, tangerines and grapefruits. These citrus fruits are also important sources of vitamin C. We must remember that vitamin C is not only present in citrus fruits, as there are numerous foods that contain flavonoids.

Index

Sources of flavonoids and polyphenols

Flavonoids work in synergy with vitamin C to increase the positive effects of citrus and fruit containing them. Flavonoids and polyphenols are powerful antioxidants that represent a real elixir of long life. Among the sources of flavonoids and polyphenols that we have available, we find:

Read also: NATURAL ANTIOXIDANTS: 10 FOODS AGAINST FREE RADICALS AND AGING

  • lemons
  • oranges
  • Grapefruits
  • Tangerines
  • Pomegranate
  • Kiwi
  • Blueberries
  • carrots
  • Tomatoes

Read also: NATURAL ANTIOXIDANTS: WHAT THEY ARE, SOURCES AND BENEFITS ON THE BODY

Sources of Vitamin C

Vitamin C is not only contained in citrus fruits, as is sometimes believed. An important source of vitamin C is in fact represented by kiwifruit.

  • 100 grams Kiwi contain 92,7 mg of vitamin C
  • 100 grams oranges contain 53,2 mg of vitamin C
  • 100 grams tangerines contain 26,7 mg of vitamin C

Here it is good to avoid a vitamin C deficiency consume both citrus fruits and kiwis and add to the diet other fresh fruits and vegetables rich in vitamin C, such as currants, peppers, raspberries, strawberries, tomatoes, carrots, peaches, apricots, berries.



Read also: VITAMIN C AGAINST COOLING: THE FOODS THAT ARE RICHEST

How to avoid vitamin deficiencies and scurvy

International experts are concerned about the current diet, low in fresh fruit and vegetables and in which packaged foods prevail. Bad habits could lead to the return of scurvy. To prevent vitamin deficiencies you need consume fresh foods rich in vitamin C.


Read also: THE RETURN OF THE SCORBUTO: ALL FOOD GUARANTEE


Lo scurvy presents with the following symptoms: swelling and bleeding of the gums, sensitivity of the joints and muscles, rough, dry and colorless skin, poor wound healing ability.

An unbalanced diet based mainly on packaged and fast food foods is absolutely not recommended to stay healthy and to avoid vitamin and flavonoid deficiencies. So let's fill up on fresh fruit and vegetables and take advantage of kiwis and citrus fruits even more when they are in season.

Marta Albè

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