Fruits and vegetables rich in vitamin C to prevent colds

With the arrival of the cold and the Christmas season, the amount of colds are increased, so it is important to take precautions so as not to be constantly sick. One way to do it is consume vitamin C, which has a stimulating effect on the immune system that helps fight some diseases.

The human body has the peculiarity that cannot produce or store this vitamin, so it is necessary consume it regularly. The citrus They are recognized as the largest source to consume it, but there are a wide variety of foods where it can be found that you should know.


Several studies indicate that the recommended amount of vitamin C per day for an adult male it is 90 milligrams (mg) per day, while in women 75 mg. Pregnant women should increase the amount and consume at least 85 mg. In special cases, such as people who smoke, they must consume an additional 35mg to maintain proper health.

The United States Food and Drug Administration (FDA, for its acronym in English), described fruits as vegetables that have the highest amount of this vitamin:

Taking first place the guava, that a 377 mg serving can provide up to 419 percent of the required 90 mg daily value of the vitamin. A single guava can have up to 126 mg of the vitamin and for every 100 grams its proportion is 228 mg.

Continuing with the fruits, the Orange it is second largest, with a 97.5 mg serving representing 108.8 percent of the percent daily value. When the Orange juice, the ratio is better at getting up to 137.8 percent of the daily value. A medium-sized orange can provide up to 70 mg of vitamin.

The tomato It is a great source to consume vitamin C, consuming a cup of tomato juice achieves up to 188.9 percent of the recommended daily value. The strawberries They have a similar effect, with a 152 gram cup providing 89 mg of the vitamin. Regarding papayas, you can consume up to 87 mg of vitamin C in a 145 gram cup.

The Peppers, which are also fruits, have this substance and can be found in greater amounts as they ripen. Either the red, green or sweet yellow pepper help the consumption of the vitamin. It is estimated that half a cup of 75 grams of bell pepper can provide 137 mg of vitamin C.

In the list you can find other citrus fruits such as pink grapefruit, the tangerine, the lemon, as well as sweet fruits such as pineapple, the Kiwi or the mango. All of them are distinguished by the properties antioxidants containing and to reduce harmful substances such as cholesterol.

Moving on to the case of vegetables, there are few that have a significant amount of vitamin C, but they have other important properties such as broccoli. Half a cup of cooked broccoli can provide 51 mg of the vitamin, and its consumption has been linked to a decreased risk of cancer and heart disease.

The Brussels sprouts, which like broccoli is a cruciferous vegetable, can provide 53 mg of the vitamin. It is also usually rich in fiber, vitamin K, folate, vitamin A, manganese, and potassium.

Others like spinach they can contain up to 195 mg of vitamin C. In most cases with vegetables, cooking them can cause them to lose a large amount of their nutrients, so steaming is recommended to maintain their properties.


Along with the relationship with colds, the vitamin C is primarily an antioxidant, which means that it protects the cells of the body from damage caused by free radicals, which can cause diseases as serious as cancer.

Vitamin C is essential for collagen production and in the immune system it helps the defenses against viruses, bacteria and other pathogens. Therefore, adequate consumption can bring benefits such as healthy bones, joints and skin in better condition, as aids in the tissues of the digestive tract.

Researchers are still looking to confirm its properties for heart health, by identifying cases where it helped to reduce the risk of death from cardiovascular diseases. But, this occurred with people who mainly consumed vegetables where the vitamin was present along with another amount of minerals and antioxidants.

In contrast, the deficiency of this vitamin causes the scurvy disease, an already rare today. This can bring symptoms such as joint pain, bleeding gums, fatigue, tooth loss, and trouble healing wounds.


At the beginning of the 20th century Vitamin C was identified for the first time, this when the causes of scurvy and its relationship with pneumonia were studied. Casimir funk, a biochemist who coined the word vitamin, carried out different investigations where he found that pneumonia could be controlled with antiscorbutic treatments, which were rich in vitamin C.

By the 1950s, the interest and studies on vitamin C increased greatly, especially with its relationship to the common cold, which is usually caused by respiratory viruses such as certain bacterial infections.

Linus pauling, Nobel Prize in Chemistry and Peace, published several studies where it was identified that this vitamin decreased “integrated morbidity”, which he described as the combination of the incidence and duration of colds.

Since then, some clinical trials have supported that consumption of vitamin C It did not completely eliminate the possibility of getting a cold, but yes it shortens its duration as its severity. Also, it has been proven that it can reduce severe asthma attacks in asthmatic patients by preventing sinusitis and otitis media.

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Fruits and vegetables rich in vitamin C to prevent colds