Vitamin C is important for keeping the body healthy. Here's how to double the recommended daily allowance with nutrition
Vitamin C is important for keeping the body healthy. Here's how to double the recommended daily allowance with nutrition
La Vitamin C it is essential for the well-being of our body. The World Health Organization (WHO) recommends 45 mg per day, but according to one study recent recommended dosages should be updated and potentially doubled, as a deficiency could create even life-threatening health emergencies.
The researchers behind this new analysis, published in the American Journal of Clinical Nutrition, said the first research on it was conducted by the Sorby Research Institute with the aim of assessing the nutritional levels of British people during World War II, when food was in short supply; moreover, at that time the aim was more than anything else to find a solution able to prevent the onset of scurvy.
The new research analyzed the data collected with innovative statistical techniques, which led to different conclusions than in the past: that is, 95 mg of vitamin C per day is needed to keep our body healthy.
So, how to increase your intake, regardless of whether you are reaching the current recommended dose or not? You can, of course, take a supplement, but there are tons of other sources to draw from. (Read also: Vitamin C: The study (from the past) challenging the World Health Organization on the recommended amount)
Index
Kimchi
We know how good i can be fermented foods for the gut, but did you know that the kimchi is a Korean food also chock full of vitamin C? It is a truly versatile food, which can be used in the kitchen in various preparations; particularly good to serve with rice but also excellent added to pasta.
Brussels sprouts
I Brussels sprouts they are the best vegetables to fill up on vitamin C. Do not boil them too much so as not to lose the nutrients, you can instead chop them raw in salads, roast them with vegetables or let them simmer with oil, onion and peas.
Kiwi
I Kiwi they don't get enough attention, yet a kiwifruit (depending on its size and weight) can get you over the recommended 40 mg daily threshold of vitamin C. So, go ahead for kiwifruit even as a snack!
Ananas
THEananas it is often used for desserts or for the preparation of cocktails, but this fruit is really rich in vitamin C. Slice it fresh and eat it as it is, or you could grill it and serve it with ice cream; for the more adventurous, pineapple seasoned with chilli and lime can be a really tasty and curious alternative to try.
Broccoli
I broccoli they are a vegetable that can be used for various recipes and, at the same time, get a load of vitamin C. You can steam them and dress them with a splash of orange juice, or chop them and blend them with Parmesan and water to season a delicious pasta , or even sauté them for a crunchy side dish.
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Photos: The American Journal of Clinical Nutrition
On the Vitamin C could it be interesting for you:
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