Vitamin C, also called ascorbic acid, is a famous antioxidant that works by protecting cells from free radicals, substances that cause cell aging and the appearance of cancer. It is also widely used as a supplement for strengthening the immune system and in beauty products to reduce wrinkles and expression lines.
Foods rich in vitamin C are mainly citrus fruits such as orange, pineapple, lemon and tangerine. See a complete list in Foods source of Vitamin C.
Vitamin C Functions
Vitamin C performs functions in different parts of the body, bringing benefits such as:
- Strengthening the immune system; Preventing premature aging; Preventing cancer; Improving the health of bones, teeth and gums; Increases the absorption of iron in the intestine.
It is important to remember that in order for vitamin C to increase iron absorption in the intestine, it must be taken with a meal rich in iron. So, after a meal that has meats, which are foods rich in iron, you should eat a citrus fruit like orange, mandarin or pineapple.
It is important to remember that people with kidney-related diseases, such as kidney failure or kidney stones, should not consume foods rich in vitamin C without medical or nutritionist guidance.
Foods rich in vitamin C
The table below shows the amount of vitamin C present in 100 g of food.
| Food | Vitamin C (mg) | Energy (kcal) |
| Pineapple | 34.6 | 48 |
| Pear orange | 53.7 | 37 |
| Tangerine | 48.8 | 38 |
| Lemon | 34.5 | 22 |
| Acerola | 941.4 | 33 |
| cashew | 219.3 | 43 |
| Kiwi | 70.8 | 51 |
The amount of vitamin to be consumed per day varies according to age, with adult women needing 75 mg / day, while men needing 90 mg / day. See all the Benefits of Orange.
Vitamin C in beauty creams
Vitamin C is also widely used as a component of beauty creams, as it helps prevent aging, fight wrinkles and lighten blemishes. It is used mainly in moisturizing products for the face and in sunscreens. See more in Vitamin C for skin.
See the benefits of camu-camu, the richest vitamin C fruit of all.
