Among the benefits of this vitamin is the fight against aging of cells

Vitamin C is an important component in strengthening the immune system. Powerful antioxidant, it acts against cellular aging by fighting free radicals and helps to reduce the side effects caused by pollutants in the air.

The role of this vitamin does not stop here: the nutritionist Cristina Martins account that the nutrient also acts on neurotransmitter synthesis and bile salts, assists in iron absorption and acts on the operating adrenal cortex hormones. In addition, the nutritionist Silvia Gabriela Abreu e Silva, remember that vitamin is responsible for collagen rigidity, preventing inflammation to help health tendons, ligaments and joints.

The minimum daily recommendation of vitamin, explains Silvia, is 75mg for women 15-70 years and 90 mg for men in the same age group. The dietitian Roberta Stela, the Diet and Offshore installand, recalls that the importance of meeting this basic need is to prevent scurvy, a disease that causes bleeding of the gums. Cristina also remember that a good average for an adult is 1000mg. Next, check out the foods that are rich in vitamin and the amounts indicated for you to reach this minimum daily consumption.

lychee

The lychee is a low calorific value and high in nutrients such as vitamin C and potassium fruit. According to the nutritionist Ana Carolina acid, Diet and Health, vitamin C present in fruit is a nutrient that contributes to the good functioning of the immune system, and is an antioxidant that acts in reducing cellular damage caused by free radicals. "Vitamin C also promotes the absorption of iron in the meat and legumes such as beans and lentils." Already potassium, according to Ana Carolina, it is a mineral that participates in muscle contraction and therefore reduces cramps and works with sodium to maintain fluid balance in the body.

lychee

Lychee - MV

The lychee is a low calorific value and high in nutrients such as vitamin C and potassium fruit. According to the nutritionist Ana Carolina acid, Diet and Health, vitamin C present in fruit is a nutrient that contributes to the good functioning of the immune system, and is an antioxidant that acts in reducing cellular damage caused by free radicals. "Vitamin C also promotes the absorption of iron in the meat and legumes such as beans and lentils." Already potassium, according to Ana Carolina, it is a mineral that participates in muscle contraction and therefore reduces cramps and works with sodium to maintain fluid balance in the body.

Orange

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Orange
It is perhaps the most remembered when the question it is vitamin C. And rightly so: an orange unit has 90 mg of the nutrient, the minimum daily amount that our body asks. The nutritionist Cristina Martins advises not store fruit for a long time before consumption, since it loses since vitamin C is obtained, due to the sensitivity to heat and oxidation of vitamin C.

Lemon

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Lemon
This fruit is versatile, can be used both in juices as in salad dressing, which increases the body's ability to absorb iron - found in dark-colored vegetables. Four Fruit units equivalent to 110mg of vitamin C, which is already perfect, since it exceeds the minimum daily dose.

Mango

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Mango
Taste this fruit is a delicious option for vitamin C: a large unit has exact 90mg of vitamin C, equivalent to 100% of the minimum daily requirement of an adult man. A good option is to make a fruit juice with a few drops of lemon, to combine two sources of the nutrient.

Pineapple

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Pineapple
An average slice of this fruit has 93mg of vitamin C. For a full drink of this nutrient, is a tip: mix the pineapple cabbage, which is also vitamin source.

Guava

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Guava
It is a good source of vitamin C - just a short drive has 120mg. Consume the fresh fruit is always a good option.

Melon

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Melon
A slice is enough to meet their minimum daily requirement of vitamin C. With a large chunk, you abocanhará 105mg of vitamin.

Kiwi

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Kiwi
The green berry gain reaches the famous orange in vitamin C. A count unit contains 95mg nutrient. Remember to consume this fruit in nature is always the best way to get the most nutrients that it can offer.

Strawberry

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Strawberry
He is in the class of small fruits that you provide great amounts of vitamin C. Consuming five units of fruit, you get almost 94 mg of the vitamin. Try increasing this amount of vitamin mixing the strawberries with orange in a juice.

acerola

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acerola
This small fruit is rich in vitamin C and champion in quantities. Only one unit is sufficient to supply the minimum daily requirement of vitamin and still remain: each has 150mg. Take a juice with acerola three units at lunchtime significantly increases iron absorption by the body.

cashew

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cashew
Typically Brazilian cashew is also high on the list of foods rich in vitamin C. One unit is equivalent to 95 mg of the vitamin.

Tangerine

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Tangerine
The fruit aroma unmistakable, also known as tangerine, is a good option when it comes to boost the amount of vitamin C taken daily. With two tangerine units you consume 110mg of vitamin.

Tomato

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Tomato
It goes well Pure or as accompanying dishes and salads and increases the group of allies in time to complement the daily intake of vitamin C. Two units of fruit is equivalent to 90mg of vitamin C.

Broccoli

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Broccoli
This plant is an important source of vitamin C, but beware: the cooking process can steal all these nutrients. Therefore, it is advisable that it is steamed. A cup of broccoli provides 122 mg.

Spinach

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Spinach
The children's character Popeye is smart: this vegetable that in the design, gave strength to the sailor, the turbine body with a number of nutrients, including vitamin C. One cup of spinach and half provide 122 mg of the vitamin.

asparagus

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asparagus
A fine asparagus salad complements the necessary amount of vitamin C in daily consumption. In two cups, you can ingest 108mg. Give preference to canned asparagus.

Green cabbage

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Green cabbage
With a cup of green cabbage a day, you get 116mg of vitamin C. In addition to complement the salad and feijoada, this vegetable can be mixed with other fruit juices, increasing the consumption of the vitamin.

Cabbage

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Cabbage
Green and purple, it provides good amounts of vitamin C. In five tablespoons is consumed 110mg vitamin. Preferably at raw food.

rocket

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rocket
With a cup of arugula, you take 123mg of vitamin C. Make a note of the suggestions: a salad a cup of asparagus, with a unit of tomato and a cup of arugula. At lunchtime, if consumed together with a cup of broccoli juice and steam three acerolas units (with water), provides 700mg of vitamin C.

Cress

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Cress
A cup of vegetables has 100mg. Remember that it should be consumed preferably raw, as well as other vegetables, so make the most of their nutrients.