Vegan Sources of Vitamin C: What Does It Take to Meet Vitamin C Requirement?
In colder times of the year, like now, the risk of catching a cold or flu increases, so it is very important to prepare your immunity in the fight against diseases. Vegan vitamin C can cope with this perfectly. In addition to boosting your immunity, you would have a good mood, you can avoid unnecessary stress, and even improve your sleep with just a few foods. Today we will tell you more about vitamin C for a vegan and show which products contain the most of it.
How Much Vitamin C Does a Vegan Need?
Currently, the RDA is 90 mg per day for women and 110 mg for men. However, the very terms “daily rate” or “recommended daily dose” are rather relative and rather have a special character for the formation of the diet. This is since the required amount of vitamin C depends not only on gender but also on age, lifestyle, physical activity, etc.
Another important point is that vitamin C alone isn’t enough to maintain health, including vision. A balanced diet plays a role here, which should be rich in various vitamins, minerals, and other components that our body doesn’t produce, and we can get them only thanks to various vegan sources of vitamin C (vegetables, fruits, nuts, vegetable oils, legumes).
Is Vitamin C Vegan?
Of course, the vitamin may be suitable for vegans. In addition to the fact that useful microelements are found in meat, fish, and animal dairy products, there are those vegan vitamin C foods that are allowed for such a special diet. By the way, many products haven’t only a lot of vitamin C but also other beneficial properties for our body.
In addition, if you mostly eat processed foods, the health benefits of the foods are less than they were originally. So try to eat foods that haven’t undergone major heat treatments.
Where to Get Vitamin C in a Vegan Diet?
It’s time for us to share with you the best vegan sources of vitamin C that can fit into your daily diet and replenish your pantry.
This inhabitant of warm countries belongs to citrus fruits and is most often associated with vitamin C, although ascorbic acid itself is up to 55 mg per 100 grams, which is only about 65 percent of the daily value.
Orange also contains several B vitamins, vitamin A, beta-carotene, K, Ca, Magnesium, which make this fruit a helper for restoring the nervous system and strength, increasing metabolism. At the same time, the pectic and citric acids contained in this citrus fruit strengthen the immune system due to their antibacterial properties. And of course, vitamin C itself helps to strengthen blood vessels, maintain skin elasticity and efficiently absorb Calcium, Iron, and vitamin D.
This yellow citrus fruit is considered to be the winner of scurvy (an unpleasant disease that occurs due to a critically low content (vitamin deficiency) C. Lemon contains about 40-50 mg of ascorbic acid per 100 grams of product, or up to 55 percent of the daily value. In orange, most of its beneficial components are hidden in the peel.
As in all citrus fruits, lemon contains many useful components (vitamins A, PP, group B, as well as Magnesium, Potassium, Sodium, Phosphorus), which have a positive effect on the body
The daily allowance for this variety of cabbage can contain from 40 to 110 mg of ascorbic acid per 100 grams (50-120 percent of the daily dose), provided that it is consumed raw.
This type of vegan food high in vitamin C is also known as a source of protein, vitamin K, as well as carotenoids Lutein and Zeaxanthin, trace elements Calcium, Potassium, Magnesium, Copper, and valuable dietary fiber. This vegetable is useful for the functioning of the visual, nervous, and cardiovascular systems.
These fruits contain approximately 120-180 mg of ascorbic acid for every 100 grams of raw food or 100 to 200 percent of the DV.
Red, yellow, green peppers are also excellent sources of Lutein and Zeaxanthin, which are essential for the proper functioning of the retina, and they contain the powerful antioxidant lycopene, many beneficial minerals, and other vitamins. This rich composition is useful for the prevention of many diseases of the cardiovascular and endocrine systems.
The rose hips we are used to are several nuts surrounded by coarse hairs and packed in a common shell of bright colors from orange to black. 100 grams of fresh rose hips contain more than 700 mg of vitamin C ー more than 700 percent of the daily value.
Rose hips are also rich in iron, vitamins B, PP, E, dietary fiber. The vitamin and mineral composition of rose hips is useful for the proper functioning of the visual apparatus, gastrointestinal tract, and kidneys.
Supplement your meal with half a medium avocado to offset 14% of your daily value for tocopherol and keep you feeling full for longer. The fruit can be added to a salad, spread on toast, turned into a sauce, and made into sweet cream. Or simply cut the avocado in half, remove the pit, drizzle with lemon juice, salt and sprinkle with freshly ground black pepper.
Even though avocados are rich in fats, studies show that including them in the diet allows you to consume fewer calories and promotes weight loss. You may not even have guessed that some above vegan vitamin C foods contain these very vitamins. But now you can supplement your norm of useful microelements in your body thanks to these vegetables, fruits, and berries. We are sure that their regular consumption would increase your immunity and mood, as well as diversify your standard diet. Which of these foods could you eat every day without stopping?
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